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SECTION A: EXERCISE and TRAINING A1 - Reasons for taking part in activity Co-operation Benefits of sporting clubs and participation Aesthetic Appreciation Competition Physical Challenge SOCIAL Develops friendships and social mixing Co-operation Competition Physical Challenge Aesthetic appreciation MENTAL Helps relieves stress/tension Helps relieve stress related illness PHYSICAL Helps individual to feel and look good Enhances body shape Contributes to good health and enjoyment of life Influences on your HEALTHY ACTIVE LIFESTYLE. PEOPLE Family PEERS ROLE MODELS IMAGE FASHION MEDIA Age: The elderly struggle to access sports which involve contact the young are not allowed to enter endurance events such as the London Marathon. Disability: Increase media coverage of the Paralympics, adaptation of many sports and sporting equipment, specialized coaching and greater acceptance in society has meant there has been a sharp increase in participation levels. Gender: Womens participation rates have also increased many male dominated sports have been made more accessible, stereotypes have been shattered and more women role models have helped increase women’s confidence to participate. Race: Many sports have strong traditions with many races for example cricket is very popular in Pakistan. Sport tries to breakdown racial barriers but racism has been a problem in sports such as football. Influences on your HEALTHY ACTIVE LIFESTYLE. RESOURCES Availability: if a sports facility or resources are not available then you are less likely to pursue it. Location: If your town or area has excellent facilities in a particular sport then you are more likely to choose that activity over another. Access: Facilities need to be easy to get to either via car, public transport or walking. The facility will need good parking and provide access to all types of uses. Time: The facility needs to be open at the right times for example in the evenings, weekends and during holiday times so that all ages and groups can use the facility. This is known as peoples leisure time. HEALTH & WELLBEING ILLNESS HEALTH PROBLEMS SOCIO-ECONOMIC COST of participating PERCEIVED IMAGE When participating in school sport and when you join a club you can learn to be more than just a performer you could become: LEADER OFFICIATER VOLUNTEER/ COACH Sports Participation Pyramid: This represents the 4 stages of participation in sport from the beginner at grassroots level and the journey to excellence. Government initiatives to promote participation. National Curriculum: PE is a compulsory subject for all school children from the age of 5-16 with schools having to provide a minimum of 2 hours of PE in the curriculum a week and a further 1hour after school. They intend to make this 5 hours of PE/school sport by 2011. PESSCL: PE School Sport and Club Links: initiative to get more pupils participating in PE and extra-curricular clubs and inter/intra school sports competitions. School sports partnerships: The sports college is the hub sight leading a family of secondary schools and their primary feeder schools in improving and providing PE and sporting opportunities. Sport England are in charge of lottery funding and use it to get people into sport using the START, STAY and SUCCEED INITIATIVE. START: increase participation in sport in order to improve the health of the nation, with a focus on priority groups. (women, elderly, disabled) STAY: retain people in sport through and effective network of clubs, sports facilities, coaches, volunteers and competitive opportunities SUCCEED: create opportunities for talented performers to achieve success Youth Sports Trust work with the likes of Sainsbury to raise funds for equipment and opportunities for pupils to have a better PE experience. HEALTH, FITNESS, EXERCISE and PERFORMANCE KEY DEFINITIONS Health – State of complete mental, physical and social well-being. Fitness – The ability to meet demands of the environment Exercise – Form of physical activity done primarily to improve one’s health and physical fitness Healthy Active Lifestyle – A lifestyle that contributes positively to physical, mental and social wellbeing, and which includes regular exercise and physical activity Cardiovascular fitness: The ability of the heart to pump blood and deliver oxygen where needed in the body. Relies on a healthy heart, blood and blood vessels. MUSCULAR ENDURANCE: The ability of the muscles to move weight over a long period of time Examples: Playing 90 minutes in footy Playing tennis for several hours Running in a marathon. FLEXIBILITY: Movement at a joint to its fullest range Examples: Hurdling in athletics Gymnastics performing complex sequences Swimming Examples: Long distance walking Long distance running Long distance swimming HEALTH RELATED COMPONENTS MUSCULAR STRENGTH: Is defined as the ability to lift a maximum weight in one attempt. BODY COMPOSITION: The percentage of your body weight made up of fat, muscle and bone. Dynamic: required to start and maintain movement e.g press ups If healthy your body will normally be made up of between 15% and 25% body fat. Explosive: required when a high amount of force has to be applied quickly. E.g shot putting Static: required when applying strength to a fixed static object E.g pushing in a rugby scrum SKILL RELATED FITNESS SPEED: Fastest rate at which a person can complete a task or cover a distance. Examples: 100 m sprint Throwing a cricket ball at the stumps to get a run out. REACTION TIME: Is the time it takes you to move in response to a stimulus. In sprint race its important to react to the starter pistol. In games like football you need to react quickly to speed and flight of ball and opponents. POWER: The ability to do strength performances quickly Examples: Javelin Shot Put CO-ORDINATION: The ability to use two or more body parts together Examples: Tennis Football AGILITY: BALANCE: The ability to keep your centre of mass over a base of support. Static Balance: holding a position without movement, handstand in gymnastics Dynamic balance: maintaining a position whilst moving The ability to change the position of the body quickly and under control. Examples: Basketball dodging Slalom skiing Assessing your health and fitness: PAR-Q: Before starting any exercise programme, you need to know that you are ready to do so. PAR-Q = PHYSICAL ACTIVITY READINESS QUESTIONNAIRE. This type of questionnaire is designed to ask questions on your general health to find out if there any health issues. Questions asked are likely to be: Do you suffer from high blood pressure? Do you smoke? Do suffer from any long term illness? Fitness Tests: How Cardiovascular Endurance is Measured There are many ways of measuring Cardiovascular Endurance using maximal and submaximal tests such as: The Multistage Fitness Test (maximal) – progressive 20 meter shuttle run in time with bleeps. Measure the level of bleeps you reached The 12 minute Cooper Run (sub-maximal) – run a measured course for 12 minutes work out the distance covered The Harvard Step Test (sub-maximal) - stepping on and off a bench at a rate of 30 times per minute for 5 minutes. Check recovery rate every minute for 5 minutes. How Muscular Strength is Measured The Hand Grip Strength Test. This is a very simple test which involves holding a hand dynamometer and squeezing the handle as hard as you possibly can with one hand. Obviously the harder you are able to squeeze the higher your strength score will be. How Flexibility is Measured Flexibility is measure using the Sit and Reach Test which is described below. The Sit and Reach Test. This test involves sitting on the floor with both legs together, out straight and feet flat against a box (as shown on left). Your fingertips should be on the edge of the top plate. You bend the upper body and slowly reach forward as slowly as possible whilst keeping your knees straight at all times. The distance is then measured from edge of the plate to your finger tips How Agility is Measured The most reliable test of Agility is the Illinois Agility Run. This is a timed run around a set course and is the test you will use to measure your agility. The Illinois Agility Run. The course is set up as shown on the right. The performer starts laying face down on the floor. Once told to start they jump up and run the course as fast as they can. The faster the time the better the performers Agility How Balance is Measured Balance is measured using the stork Balance Test. This test is described below The stork Balance Test. This test requires you to balance on one leg. You start with your hands on your hips, then you lift one leg off the floor and place your toes against the knee of the opposite leg. When signalled to do s, you raise your heel so you are stood on your tiptoes in the position shown on the right. This position must be held for as long as possible. The longer it is held the better the performers balance How Power is Measured Power can be measured using tests which involve speedy explosive movements from a stationary starting position. Examples of this are the Standing Vertical Jump and the Standing Broad Jump. The test that you will use to test your power is the Standing Broad Jump and is described below. The Standing Broad Jump. Start behind a start line with your feet shoulder width apart. Then bend your knees and jump as far forward as you can. The distance is then measured from the start line to the back of your heels. It is preferable for health and safety reasons that a mat is used to jump on to. How Reaction Time is Measured Reaction Time is measured using the Ruler Drop Test This test is described below The Ruler Drop Test This test involves a partner holding a ruler vertically in front of you. You put your thumb and first finger around the sides of the ruler at zero ensuring that you are not touching the ruler. Your partner will then drop the ruler and you will catch it as fast as possible between your thumb and first finger. You then look at the marking on the ruler where you caught it and record it, that is your score. The smaller the number the better your Reaction Time. How Speed is Measured Timing yourself running over a set distance is the simplest way to measure your speed. Such a test is described below. The Sprint Test. A 30m track should be set up with cones set at either end. Performers start at one start and sprint to finish. Stopwatch is started as performer passes the start line and stopped at the end. Therefore the test will measure the time taken to travel over 30 metres. How Co-ordination is Measured Co-ordination can be measured using tests which involve interaction between the motor and nervous systems. Examples of this are the Juggling Test and the Alternate Hand Wall Toss Test. The test that you will use to test your co-ordination is the Alternate Hand Wall Toss Test and is described below The Alternate Hand Wall Toss Test. Start approximately 2 metres away from the wall with a tennis ball in your right hand. Throw the ball against the wall with your right hand and catch with your left, then throw the ball against the wall with your left hand and catch it with the right. Repeat this as many times as possible in 30 seconds, counting how many times you successfully catch the ball. SMART TARGETS S=SPECIFIC; stating exactly what you want to achieve (I want to lose 5 kg) M=MEASURABLE; can what has been set be measured to see if at the end the target has been met. A=ACHIEVABLE; setting a realistic target which will need to challenge and stretch you. R=REALISTIC; the target must be something that is possible, something that you can do to maintain motivation T=TIME-BOUND; if a time limit is not set then it will be easy to put off you need to set a start and clear end date. Training Principles There are several principles of training, each influencing the training of a performer in a different way. Good training takes into consideration all of the principles and their effects on the body. These principles of training are essential to the planning of a systematic training programme so that an individual can improve their fitness. SPECIFICITY: This principle requires an understanding of the needs of the game or event you are taking part in. Training must be geared towards the needs of the specific sporting activity in order to improve fitness of the body parts that the sport uses. A cyclist and a longdistance runner both need to train to improve their muscular endurance in their legs, but the training methods will be different; a cyclist will train on a bike whilst the runner will train by running! Progressive overload: This principle involves having the body work at a greater rate than normal and then gradually increasing the stress, as the body adapts to these exercise training levels. Exercising at the same level of difficulty all the time will only maintain current fitness levels in the short-term and have no effect on improvement in the long-term as the training starts to change your body tolerances. By gradually increasing the overload injury is avoided. Individual differences/needs: Everyone has a different fitness level so training plans need to take account of this in order to achieve positive effects. Setting the demands and intensity of the exercise at the correct level ensures it is safe for the individual performer. For example you would not plan the same training for Wayne Rooney and Jon Terry even though they both play football. Rest and Recovery: This time is very important for all athletes. Overtraining can result in poorer results from performance and training as it increases the risk of injury and illness and can decrease the desire to exercise. Over training can cause: Reduced powers in strength, endurance and speed Inability to concentrate Loss of acquired skills Overanxious, depressed and sensitive Reversibility: This principle you do not apply it just happens if you have an injury or a lay off from training, your body adapts to the lack of exercise. Any previous increase fitness will be lost due to less training, less intense training and missed training sessions. This is why it is important to make every training session and when there try your best at all times. Threshold of training: These are clear guide lines in which the intensity of the training should be performed it is recommended that you perform between 60 and 80% of your maximum. This is the point where exercise is demanding enough to have an effect on the body. As the intensity of the exercise increases there is a greater demand for more oxygen to produce energy. FITT: FREQUENCY: How often you train. You can overload by increasing the number of training sessions you do INTENSITY: How hard you work when training. You can overload by working harder within the training session. TIME: How long you train within each session. You can overload by increasing the length of the session TYPE: This relates to the principle of specificity. It is important to remember to make sure your training matches the needs of the sport TRAINING METHODS Weight Training: Sometimes referred to as resistance training. You can use free weights such as dumbbells or barbell and there are machine weights. You perform repetitions (one exercise ie one chest press) and sets (a number of repetitions you plan to perform each time). Heavy weights build up strength and power (low number of reps per set) Light weights build up muscular endurance (high number of reps per set) Circuit Training: Combination of various exercises performed at different stations working different muscles at each station. It improves cardiovascular and muscular endurance. Circuit training is easy to organize does not need much space or equipment and music is used to motivate participants. It can occupy large numbers or be even performed at home. It can be used by games players. Interval Training: This is defined as periods of intense work followed by periods of rest. Periods of work could be sprinting for 50 meters followed by a walk recovery of 30 meters followed by a 50 meter sprint and this would be repeated 5 times per set where there would be a 3 minute rest and repeat the set again. In racket sports the distances would be shorter. Continuous Training: as the name implies this means working continually at a moderate pace without any rest periods for a long period of time. This training method is used primarily to improve cardiovascular and aerobic fitness and is used primarily by long distance athletes and games players. Fartlek Training: The term means speed play. This training combines high and low intensity work such as sprinting, running, jogging and walking but you can use this when cycling, rowing or swimming. This is used by games players and is used to improve speed and endurance. Cross Training: this is when you use a combination of training methods, this is used because most people and athletes need to improve various components of fitness. For example Rugby players would need to improve strength and cardiovascular fitness and therefore have a weights programme and a fartlek programme. Diet We all need to eat a balanced diet to maintain good health. It is vital that athletes have all the nutrients they need to help them perform at their best. There are 7 components (food types) in a balanced diet: Food type How does it help? When do we need it in sport? Where do we get it? Carbohydrates Provides quick energy. 60% of our diet should comprise 'carbs'. Running. Athletes in training will eat more 'carbs'. Marathon runners will 'load' before the event. Pasta, cereals and potatoes Fats NB Unsaturated fats are healthy. Too much saturated fat from animal products can lead to heart disease. Provides slow energy. 25% of our diet should be fat. Walking and low impact exercise - it produces energy too slowly to be used when working hard. Oils, dairy products, nuts and fish Protein Builds and repairs muscle. We only need 15% of our diet to be protein. When training hard and recovering from injury. ‘Power’ athletes such as weight lifters will eat more protein. Meat, pulses and fish Vitamins Helps the body work. Helps concentration. Staying calm, making quick decisions Fresh fruit and vegetables eg A - for vision B - for energy production and stress reduction C - to keep skin healthy D - to help bones and teeth Food type How does it help? When do we need it in sport? Where do we get it? Helps release energy from food. Helps decision making When training hard and competing Fruit, vegetables and fish Fibre Can't be digested. Fills you up and keeps you 'regular' Healthy digestion, (no constipation) helps in sport. Also helps with weight control. Fresh fruit, vegetables and wholegrain cereals Water Maintains fluid levels Whenever you sweat. It prevents dehydration The tap! It's all you need most of the time Minerals eg Calcium - to strengthen bones Iodine - for energy production Iron - prevents fatigue Energy requirements: The energy the body takes from food is measured kilojoules or kilocalories. You need enough energy to meet the demands of your BMR and PAL. BMR stands for Basic Metabolic Rate; the number of kilojoules you use to stay alive each day. PAL stands for Physical Activity Level; the number of kilojoules you use to fuel all of your physical activity. BMR + PAL = your daily energy requirement. Big people need more energy for BMR. Athletes in endurance events and hard training need more energy for PAL. If you consume more energy than you use you will put on weight. If you consume less energy than you use you will lose weight. People who under-eat will not have enough energy to perform effectively. Being overweight may not be a problem. It may be due to a person having a lot of muscle, rugby players for example, so it's not always harmful. However, people who are overfat or obese will not be effective sportspeople. Somatotypes Endomorph Mesomorph Ectomorph D is for dumpy characteristics of an endomorph are: M is for muscular, characteristics of a mesomorph are: T is for thin, characteristics of an ectomorph are: Wide hips narrow shoulders. Large Head. Tendency to put on fat Short tapering limbs Round shape. Broad shoulders and narrow hips. Heavy chest Muscular body High proportion of muscle Strong arms and legs. Narrow shoulders and narrow hips. Fragile delicate body. Thin, narrow chest, abdomen and limbs Very little muscle or body fat. Thin straight rectangular shape Key terms: Optimum Weight: Best weight desirable weight – the best weight a player performs at Anorexic: Prolonged eating disorder due to loss of appetite Underweight: Weighing less than is normal, healthy or required Overweight: Having weight in excess of normal (not harmful) Overfat: A way of saying you have more body fat than you should have Obese: A term used to describe people who are very overfat Drugs in sport Doping: Most professional sportspeople are regularly drug tested. Some sportspeople try to gain an advantage by using performance-enhancing drugs. This is known as doping. Many performanceenhancing drugs are banned by sports' governing bodies. There are 5 'doping classes', which are categories of banned drugs Doping class Effect on performance Dangerous side-effects Stimulants Make athletes more alert and mask fatigue Can cause heart failure, addictive Anabolic agents steroids Help athletes to train harder and build muscle Increased aggression and kidney damage and heart attack Diuretics Remove fluid from the body. Used :to make the weight, eg in boxing to hide other drug use Causes severe dehydration Narcotic analgesics Mask pain caused by injury or fatigue which can make the injury worse Addictive Peptides and hormones EPO (Erythropoietin) increases number red blood cells - gives more energy EPO - risk of stroke or heart problems. HGH (Human Growth Hormone) - build muscle HGH - abnormal growth, heart disease, diabetes, arthritis etc Blood doping is injecting blood that has been removed from the body a few days earlier, enabling the blood to carry more oxygen. It is banned as it's a form of cheating. It can cause kidney and heart failure. Beta blockers are banned in archery and shooting as they keep the heart rate low and reduce tremble in the hands. SMOKING/NICOTINE Tobacco is a legal drug even though it can affect your Health and your ability to perform. Smoking causes: • Nose, throat and chest IRRITATIONS. • Makes you SHORT of BREATH. • Long term it increases the risk of developing HEART DISEASE, LUNG CANCER, BRONCHITUS and other diseases. ALCOHOL Alcohol again is a legal drug and one which is seen as socially acceptable unlike smoking. Many of us if not all, will or already have had an alcoholic drink. In moderation this is acceptable, however even in moderation alcohol can affect a sportspersons performance. • Affects your CO-ORDINATION, SPEECH and JUDGEMENT. • Slows your REACTIONS. • Makes your muscles get TIRED more quickly. • Long term effects eventually damages your LIVER, KIDNEYS, HEART, • MUSCLES, BRAIN and the DIGESTIVE and IMMUNE SYSTEMS. Prevention of Injury (Risk Assessment) Rules reduce dangerous play Participants have to be fit enough and knowledgeable of the sport to participate Referees - to check the environment and insist on fair play Referees; make sure correct protective clothing and no jewellery is worn PREVENTING INJURY Participants have to be responsible for wearing correct clothing and correct equipment Participants have to be responsible to make sure they warm-up and cool down Playing by the rules will stop injury occurring Balancing Competition: by age, weight, ability and gender or handicap system Participants have to be responsible and participate with good sportsmanship and sporting etiquette Types of fractures: (a fracture is a broken or cracked bone caused by a blow or severe twisting) Compound: Broken bone that comes through the skin Greenstick: Break only part way across the bone Simple: Fracture in one line, no displacement Stress: Overuse injuries usually in weight bearing areas such as lower leg (shin splints) • A Fracture is a break or crack in the bone. Fractures occur due to direct or indirect force and this mostly happens in contact sports. Direct Force = Being Kicked Indirect Force = Falling awkwardly from taking a header. • Symptoms: Difficulty moving the limb, Localised pain, Distortion of shape, Swelling, Bruising TYPES OF JOINT INJURIES DISLOCATION Where the bone is moved out of normal position. Located at joints particularly shoulder, thumb and finger Symptoms: pain and distortion of natural shape. TENNIS ELBOW Wear and tear of the muscle and tendons in the forearm caused by poor technique or the wrong size grip. GOLFER’S ELBOW CARTILAGE TEAR This affects the Cartilage at the end of muscles and tendons bones can be responsible for flexing damaged or can the wrist and is caused deteriorate with age. through overuse. A torn piece of Symptoms: Pain cartilage can wedge Symptoms: Pain on around the elbow joint, itself between the the outside of the arm normally on the inside bones. and elbow. Stiffness at of the joint. Symptoms: Pain the elbow joint. around the joint, swollen Knee and difficulty moving. The role of the skeletal system during physical activity: Function Explanation Movement Joints in the skeleton allow movement to take place Support Protection The skeleton helps the body to stay upright and is a frame for which muscles are attached. The skeleton protects major body organs from direct impact Sporting example All sports require us to move for example sprinting all joints are involved In football without support the body would not be able to keep up right In contact sports such as rugby when in a tackle the ribs protect the heart and lungs from direct contact. The skeleton is made up of many joints but the ones we need to concentrate on in sport which allow large types of movement are: The Hinge joint this type of joint can be found at the elbow and knee. This joint allows two types of movement these are flexion and extension. The ball and socket joint are found at the shoulder and hip. This type of joint allows flexion, extension, rotation and adduction and abduction. The effects of regular participation and long-term effects exercise and physical activity on the skeletal system are increased bone density and strengthening of ligaments and tendons thus making the joints stronger and supple. Any type weight-bearing exercise performed regularly over a prolonged period of time such as weight lifting, walking, running, tennis and aerobics are very important as they prevent osteoporosis in later life (the weakening of the bones). This is a disease which is associated with the elderly whereby bones fracture much easier. Physical activity is not without the potential for injuries such as fractures and joint injuries such as a dislocation, sprains, torn cartilage and repetitive strain disorders. Types of fractures: (a fracture is a broken or cracked bone caused by a blow or severe twisting) Compound: Broken bone that comes through the skin Greenstick: Break only part way across the bone Simple: Fracture in one line, no displacement Stress: Overuse injuries usually in weight bearing areas such as lower leg (shin splints) Types of Joint injuries: Tennis elbow, Golfer’s elbow: Both are injuries to the tendons at the elbow (tendons join muscle to bone) this is due to over use. Golfers elbow is where pain is found on the inside of the elbow. Tennis elbow the pain is located on the outside of the elbow. Dislocation: The bone at a joint comes out of place as a result of a hard blow, this will cause a great deal of pain and deformity. Sprain: Sprain is damage to the ligament at a joint (ligaments attach bone to bone) sprained ankle is common and is caused by a blow and twisting. Torn cartilage: Cartilage is found at the end of bones and helps to avoid friction but sometimes it tears especially in the knee when a player spins quickly twisting and jarring the knee joint Treatment using common techniques such as RICE (rest, ice, compression, elevation) Rest: stop playing or exercising Ice: Swelling is caused in most injuries and another is pain by putting ice on the injured area it will reduce these symptoms. Compression: putting pressure on the ice pack also helps reduce the swelling and the pain Elevation: raising the injured part will also contribute to keeping the swelling down. Diet (effect of calcium and vitamin D on bones): Calcium is a mineral and it helps to build strong bones, increases bone density and stop the onset of osteoporosis. Vitamin D helps to maintain healthy bones and helps calcium to be absorbed. Calcium is found in milk, cheese and yoghurt. Vitamin D is made by the body when the skin is exposed to sunlight. Drugs: alcohol and smoking both have a negative affect on bones and can cause the onset of the disease osteoporosis when you are much younger a disease which is mainly associated with the elderly. Questions: What types of sports injuries or conditions have the following common symptoms? Swelling of tissue, distortion of natural shape and difficulty in moving the injured part. Pain around the elbow. What types of injuries are treated using RICE? What do the letters RICE stand for? One function of the skeleton is to enable movement. State another function of the skeleton Give an example of the use of this function when participating in physical exercise Joints are found in many places in the body but only in places where ________ meet. Anita is 75 and she both swims and line dances to keep herself fit and healthy. Of these 2 activities which is the best for her bone health, how is it better and what illness does it prevent from happening? What else can she do to prevent the onset of the illness and in what products can this be found? Trampolinists may receive joint injuries as a result of taking part in their sport. Name a joint injury State a sign or symptom of this injury How should a joint injury be treated? The role of muscular system during physical activity Deltoids are found in the shoulder their purpose is to allow movement of the arms around the shoulder joint for example when bowling the ball in cricket, throwing in javelin and performing the front crawl in swimming. A good strengthening exercise to improve these is the shoulder press. Tapezius: this muscle is found in the centre of the back this muscle holds the shoulder joint and also allows rotation of the shoulder joint. The trapezius muscle also moves the head back and sideways. In sport this will be used in football when preparing to head the ball, it will also be used when throwing any object. A good strengthening exercise for this is upright row latissimus dorsi: These are found at the back of the body running down either side of the chest. The role of these muscles is to pull the arms down at the shoulders and behind your back. They will be used in swimming when performing the breast stroke. A good strengthening exercise for this is pull ups Pectorals: These are your chest muscles they allow your arms to move up, sideways and across the chest at the shoulders. They will be used in sports such as archery, swimming and when throwing an object. A good strengthening exercise for this is press ups/ chest press Biceps: These are found at the front top part of the arm they allow the arm to bend (flexion) at the elbow joint. This muscle is used when throwing a football, javelin or cricket ball. A good strengthening exercise for this is dumbbell bicep curls. Triceps: These are found at the top of each arm at the back. They straighten (extend) the arms at the elbow joint. These muscles will be used again when throwing a football or any other object. A good strengthening exercise for this is tricep dips Abdominals: These lie at the front of the body just below your chest. These muscles allow us to flex and extend the trunk (bend at the waste) they also cause a small amount of rotation. These muscles help keep good posture when sitting and standing and bend forward when picking anything up off the ground. A good strengthening exercise for this is sit ups. Quadriceps: These are located at the top of each leg at the front. They straighten the legs at the knees. These are use when running, jumping and kicking. A good strengthening exercise for this is squats. Hamstrings: These are located at the top of each leg at the back they cause the legs to bend at the knee. These are in use when running, jumping and kicking. A good strengthening exercise for this is leg curls. Gastrocnemius: These are located at the bottom of each leg at the back also known as calf muscles. These muscles straighten the foot so you can stand on your toes. These muscles are used when running, jumping and kicking. A good strengthening exercise for these is calf raises. Gluteals: These muscles make up your bottom these allow the legs to bend at the hips they are the largest muscle in the body. These are also used when running, jumping and kicking. A good strengthening exercise for these are lunges. The role of muscles in movement (antagonist and antagonist pairs) The muscles in the body work in pairs when one contracts the other relaxes. The muscle doing the work (contracting) and creating the movement is called the agonist or prime mover. The muscle which is relaxing and letting the movement take place is called the antagonist. Types of Muscle Contraction There are two types of muscle contraction there is ISOMETRIC and ISOTONIC With an isometric contract the muscle stays the same length as it works and as a result there is no movement. In sports this takes place in the scrum in a game of rugby, tug of war when the 2 teams pull and weight lifting when the bar is held still in the air for three seconds With an isotonic contraction the muscle changes length as it works; either lengthening or shortening. This kind of contraction is most common has it happens in all sports because in most sports we want our body’s to be moving all the time. Sometimes very quickly, sometimes with power and other times over long periods of time with either type of contraction muscles are working and need energy and will become fatigued over time. Energy demands: Muscles work within 2 energy systems these are the AEROBIC ENERGY SYSTEM and the ANAEROBIC ENERGY SYSTEM. lactic acid, muscle fatigue AEROBIC ENEREGY SYSTEM = MARATHON RUNNERS During aerobic activity your heart and lungs supply your muscles with plenty of Oxygen. GLUCOSE + OXYGEN = CARBON DIOXIDE + WATER +ENERGY NEEDED PRODUCED PRODUCED RELEASED NEEDED As long as your muscles are supplied with enough oxygen, you can do aerobic exercise for long periods of time. ANAEROBIC ENERGY SYSTEM = 100 METER SPRINT This is occurs during physical activity when the muscles are working without oxygen. GLUCOSE + NO OXYGEN = LACTIC ACID + ENERGY Muscle fatigue is caused by a build up of lactic acid in the muscles. Activities that require the performer to move quickly and powerfully will become more fatigued than those that are of a lower level. Training can prevent the onset of lactic acid but it can’t stop it. Lactic Acid Formed by the body during anaerobic exercise. A mild poison causing the muscles to become fatigued. Muscle Fibre Type Contraction Strength Energy Production Endurance For Who SLOW MUSCLE FATIGUE Slow twitch weaker Aerobic energy system Can work for very long periods Marathon runners QUICK MUSCLE FATIGUE Fast twitch Very powerful Anaerobic energy system Can only work for short periods sprinters The effects of regular participation and in the long term exercise and physical activity will increase muscle strength and size. (an increase in muscle size is known as hypertrophy) In sport there is always a potential for muscle injuries. Muscle injuries are known as strains the common treatment for a muscle strain is rest, ice compression and elevation. If the muscle is not used for a long time due to injury or inactivity MUSCLE ATROPHY will occur this is when the muscle becomes smaller and weaker. DIET: To help muscles grow and repair we need to have plenty of protein in our diet. The amino acids in red meats help the muscles recover from exercise and become bigger and stronger. Protein can be found in fish, meat, nuts, eggs and dairy products. REST: rest is required for adaptation to take place, (for the muscles to repair and adapt to the training and time must be give for recovery before next exercise session) Performance enhancing drugs: such as anabolic steroids have been used by some athletes to aid muscle building while analgesics have been used to aid a quick recovery. CARDIOVASCULAR SYSTEM The heart is a muscular pump which pumps blood away from the heart around the body via arteries to muscles and all other body organs. Here the blood transfers oxygen and other nutrients so the muscles and body organs can function. The oxygen is transferred with carbon dioxide and the blood follows a channel of veins back to the heart, which in turn pumps deoxygenated blood to the lungs where the carbon dioxide is released and replaced by oxygen. The oxygenated blood then returns back to the heart to then be pumped back around the body. Immediate and short term effects of exercise on the cardiovascular system: Increase in heart rate(beats per minute) this is due to the presence of adrenaline and also due to the fact that the muscles are demanding more oxygen and nutrients so they can keep contracting (working) without fatigue due to build-up of lactic acid. 1. Blood Pressure increases, heart beats more strongly during exercise. This is your stroke volume. Systolic is the high pressure measured when the blood is pumped out of the heart to go around the body. This high number rises during exercise and falls during rest. Diastolic: Is when the heart relaxes between beats, so this is the low number of the reading. The immediate effects of exercise see an increase in the number of times the heart beats (HR/BPM) and the volume of blood pushed out in one beat also increases(stroke volume) your cardiac output also increases as an immediate effect of exercise. KEY WORDS: CARDIAC OUTPUT = STROKE VOLUME X HEART RATE. Lower resting pulse Heart pumps more blood in one single beat (increase stroke volume) The benefits of regular exercise on the cardiovascular system Your heart rate returns to its resting heart rate quicker (recovery rate) Lower blood pressure, due to exercise reducing weight/stress The benefits of regular exercise on the cardiovascular system Veins and arteries become healthier reducing risk of coronary heart disease Resting heart rate is reduced, reducing workload on the heart EFFECTS OF LIFESTYLE ON THE CARDIOVASCULAR SYSTEM: Rest: The period of time allocated to recovery, rest and recovery are two of the training principle which allows the body to adapt to training. It is the same for the heart rest/recovery allows the heart to increase in size and allows for increases in the number of capillaries to be produced. Diet: a diet which is high in animal fats such as dairy products like cheese and full fat milk as well as red and processed meats all of which are high in cholesterol. Cholesterol is a fatty substance carried in the blood and this builds up in the arteries blocking blood flow and hardens them causing high blood pressure. High blood pressure due to the presence of cholesterol increases the risk of coronary heart disease and can lead to heart attack and stroke. There are two types of cholesterol, these are: HDL = high density lipoprotein (this is good cholesterol, it unblocks arteries of the bad cholesterol) LDL = low density lipoprotein: (this is bad and leads to health problems) Recreational Drugs: Nicotine is the drug found in tobacco smoking increases heart rate and blood pressure and the nicotine reduces the body’s amount of HDL (the good cholesterol) in the blood. So smoking can over a prolonged time increase blood pressure and cause stroke and serious heart health problems. Alcohol can if drunk heavily on a regular basis increase blood pressure Define the following key terms: Heart Rate: Blood Pressure: Resting Heart Rate: HDL and LDL: Working Heart Rate: Cardiac Output: Recovery Rate: Stroke Volume: Rest: What will happen to an individual’s heart rate at the start of a training session? What effect will this have on his/hers cardiac output Explain why it is important for an individual that the heart rate alters in this way. What long term effect would regular training have on resting heart rate and stroke volume? What adaptation occurs to the heart from rest? Which type of cholesterol is described as good and why? During a game, players will work at varying intensities. Sometimes they will be walking or jogging, at other times they will need to sprint. 1. What happens to the players heart rate as they change workload? 2. This change in activity would have a similar effect on cardiac output. What is cardiac output 3. Why is it important to a performer that cardiac output changes when exercising at varying intensities? How does the Respiratory System contribute to Performance in Sport? The respiratory system is the means by which Oxygen is brought into the body and Carbon dioxide is removed. The respiratory system enables blood to become rich in oxygen, this oxygenated blood travels around the body delivering oxygen to all the working muscles and it swaps the oxygen for carbon dioxide which is then removed from the working muscles and breathed out. Breathing key terms: Tidal volume: The volume of air you breathe in and out with each breath. Tidal volume increases as an immediate effect of exercise. A long term effect of exercise is that tidal volume will increase. A smokers tidal volume will decrease. Respiratory rate/breathing rate: the number of times you breathe in one minute. Respiratory rate also increases as an immediate effect of exercise. Long term effect of exercise is that you will not need to take as many breaths when at rest to get the body’s required oxygen. A smokers breathing rate will increase so as to try and supply the body with the oxygen it needs Minute Volume: The total volume of air breathed in and out in one minute. This is worked out as: MINUTE VOLUME = RESPIRATION RATE X TIDAL VOLUME. This will also increase as an immediate effect of exercise. Long term effect is that the respiratory system will be able to supply the body with the oxygen it needs when it needs. A smokers minute volume will read differently because is breathing rate will be considerably high but the tidal volume will be less. Vital Capacity: the maximum amount of air you can breathe out after breathing in as much air as possible, this increases as an effect of regular exercise and can decrease considerably as a result of smoking. • Effects of smoking: Smoking is harmful to a sportsperson’s performance, the ability of lungs to take oxygen from the air is reduced. Tar collects in the lungs, which can affect breathing. Smoking contains carbon monoxide, which inhibits the blood’s ability to carry oxygen as a result, fitness levels are reduced. Smoking also increases the risk of developing HEART DISEASE, LUNG CANCER, BRONCHITUS and other diseases. Alveoli –gaseous exchange. Alveoli are extremely tiny structures in the lungs where the exchange of oxygen for carbon dioxide takes place. In smokers the alveoli walls become blocked and die making it difficult for the smoker to exchange the oxygen for the carbon dioxide where as a long term result of exercise is an increase in the number of alveoli making it easier for more oxygen to be exchanged and used by the working muscles. Aerobic and Anaerobic Respiration • Respiration is the process whereby energy is released from the breakdown of food molecules. • The body converts fuel (glucose) to energy and releases it into the body through aerobic and anaerobic respiration. AEROBIC RESPIRATION = MARATHON RUNNERS During aerobic activity your heart and lungs supply your muscles with plenty of Oxygen. GLUCOSE + OXYGEN = CARBON DIOXIDE + WATER +ENERGY NEEDED NEEDED PRODUCED PRODUCED RELEASED As long as your muscles are supplied with enough oxygen, you can do aerobic exercise for long periods of time. ANAEROBIC RESPIRATION = 100 METER SPRINT This is occurs during physical activity when the muscles are working without oxygen. GLUCOSE + NO OXYGEN = LACTIC ACID + ENERGY Lactic Acid builds up if there is a shortage of oxygen and this shortage is called an OXYGEN DEBT. Lactic acid is a mild poison which makes the muscles feel more tired as it builds up. This type of respiration takes place when you sprint or perform quick powerful actions. Sporting examples are the 100mtr sprint, javelin and weight lifting Oxygen Debt: the amount of oxygen consumed during recovery above that which would have been normally used at rest. It is produced because of a shortfall in availability of oxygen during exercise. Lactic Acid: Formed by the body during anaerobic exercise. A mild poison causing the muscles to become fatigued. Aerobic Agility The ability to change the position of the body quickly and to control the movement of the whole body Anabolic steroids Anaerobic Anorexia Balance The ability to retain the body’s centre of mass (gravity) above the base of support with reference to static (stationary), or dynamic (changing), conditions of movement, shape and orientation Balanced diet Beta blockers Blood pressure Body composition The percentage of body weight which is fat, muscle and bone Cardiac output Cardiovascular fitness The ability to exercise the entire body for long periods of time Competence Coordination Diuretics The ability to us two or more body parts together Ectomorph Endomorph Erythropoietin (EPO) Exercise Fitness A form of physical activity done to maintain or improve health and/or physical fitness, it is not competitive sport The ability to meet the demands of the environment FITT Flexibility Health Healthy, active lifestyle Heart rate Individual differences/needs Isometric contractions Isotonic contraction Joint Mesomorph Methods of training The range of movement possible at a joint A state of complete, mental, physical and social wellbeing, and merely the absence of disease and infirmity A lifestyle that contributes positively to physical, mental and social wellbeing, and which includes regular exercise and physical activity Muscular endurance Muscular strength The ability to use voluntary muscles many times without getting tired The amount of force a muscle can exert against a resistance Narcotic analgesics Obese Overfat Overload Overweight Oxygen debt PAR-Q PEP Physical activity readiness questionnaire Personal Exercise Programme Peptide hormones Performance PESSCL Physical activity Power How well a task is completed PE and School Sport Club Links Any form of exercise or movement; physical activity may be planned and structured or unplanned and unstructured – PE = planned and structured The ability to do strength performances quickly (power = strength X speed) Progressive overload Reaction time Reversibility The time between the presentation of a stimulus and the onset of a movement Recovery Rest RICE Self-esteem SMART Somatotypes Specificity Speed Stimulants Stroke volume Target zone Training Training thresholds Underweight The differential rate at which an individual is able to perform a movement or cover a distance in a period of time