Download BONES AND JOINTS

Standard Grade PE
Thematic Unit
The Body Structure
The purpose of the skeleton
• It supports your body.
• It protects vital organs.
• Produces blood in longer bones such as
the thigh. (femur)
• It enables movement to occur.
The Body Structure
The purpose of the skeleton
• The Skeleton has roughly 206
bones.
• A male skeleton tends to be
bigger and heavier than a female
skeleton.
• Longest bone in body is the
femur (thigh bone)
The Body Structure
• Muscles are attached to bones by connective tissue
known as TENDON.
• LIGAMENTS join bones to other bones and help
provide stability in joints. (stops over-stretching or
over-twisting)
• CARTILAGE acts as a cushion to protect bones. This
is used at the end of bones as shock-absorbers.
• Watch the video of the knee ligaments.
The Body Structure
Muscles in your body
The Body Structure
Muscles in your body
• Function by working in
pairs or groups.
• As 1 muscle contracts the
other relaxes.
TASK 1: In pairs, identify where your bicep and tricep are on
your body and investigate how these work together.
TASK 2: Do the same for your hamstrings and quadriceps.
Now complete the following question!
The Body Structure
When performing a bicep curl, I felt my bicep
________ (which means it gets ________)
I felt my tricep ________ (which means it gets
________)
WORD BANK: Contract, Relax, Shorter, Longer
The Body Structure
A bicep curl
Animated Image
The Body Structure
This would happen when performing a bicep curl.
The Body Structure
Joints
• Are where bones meet.
• Are lubricated by “synovial” fluid.
• 3 different types:
– 1. Immovable or fixed joints.
– 2. Slightly moveable joints.
– 3. Freely movable joints.
The Body Structure
Joints
• 1. Immovable or fixed joints
• E.g. skull
The Body Structure
Joints
• 1. Immovable or fixed joints
• 2. Slightly moveable joints
- E.g. Vertebrae in spine
The Body Structure
Joints
• 1. Immovable or fixed joints
• 2. Slightly moveable joints
• 3. Freely moveable joints
- Biggest range of movement in
all directions
- Ball and socket joints
- Hinge joints (like a door)
TASK: In your pairs, investigate and identify 2
ball and socket joints and 2 hinge joints.
The Body Structure
Joints
TASK: In your pairs, investigate and identify 2 ball and
socket joints and 2 hinge joints.
2 ball and socket joints
2 hinge joints
The Body Structure
Joints
2 ball and socket joints
Hip joint
Shoulder joint
The Body Structure
Joints
2 hinge joints
Knee joint
Elbow joint
The Body Structure
Joint movement: Extension
• When two bones move
away from each other,
the action is known as
EXTENSION.
• This would occur for
example with
straightening of the
elbow or knee.
The Body Structure
Joint movement: Abduction
• When a joint moves away from the vertical
centreline of the body, it is known as ABDUCTION.
• This movement occurs when the arm is raised to
one side.
The Body Structure
Joint movement: Adduction
• When a joint moves towards the vertical centreline
of the body, it is known as ADDUCTION.
•
This movement occurs when the arm is lowered.
Oxygen Transport System
The main aim of the oxygen transport system is to help you
exercise. By increasing oxygen intake during exercise (by
breathing in) you can participate and train in more
demanding ways. The lungs, heart, blood and muscles all
play an important part in the oxygen transport system.
The Respiratory and Circulatory systems work
together to provide muscles with oxygen. This enables
you to exercise.
The Respiratory System
Breath air in
Oxygen enters the lungs
Oxygen absorbed into the blood
Blood pumped around the body
Oxygenated blood makes energy to help you exercise
The Respiratory System
As you exercise a waste product is produced, which is
known as:
CARBON DIOXIDE
This is returned to your lungs by your blood.
When you breath out the carbon dioxide leaves your
body.
In summary, we breath in oxygen to help our muscles function
properly and we breath out carbon dioxide which does not help
muscles function.
The Circulatory System
The heart (a muscular pump) is at the centre of the
circulatory system. By contracting and relaxing the heart,
blood can be pumped around the body.
- Arteries carry blood away from the heart to vital
organs and limbs (oxygenated blood)
- Veins return blood to the heart
(deoxygenated blood)
The Benefits of Training

Regular exercise is very good for the heart and lungs: it
increases the size of the heart.

The lower your heart rate the fitter you are.

You can measure your heart rate by checking your pulse
in your neck or wrist.

A normal resting heartbeat is around 50 to 80 beats per
minute.

After exercise the fitter you are the faster your pulse will
return to normal.
Physical Aspects of Fitness

Cardio-respiratory Endurance

Muscular Endurance.

Strength.

Speed.

Flexibility
Cardio-respiratory Endurance

“Cardio-respiratory endurance is the ability of the whole
body to work continuously.” LEARN!!!

When you are working to improve your cardiorespiratory endurance you need to work for long
intervals at low level intensity.

You will need a lot of oxygen to supply working muscles.
This means you need to work AEROBICALLY.
Long distance running is an example of an aerobic activity.
TASK: In your pairs can you name 3 other activities
that are aerobic activities?
Cardio-respiratory Endurance

Anaerobic activity occurs when there is a shortage of
oxygen.

When you are working to improve your anaerobic
fitness you need to work for short intervals at high levels
of intensity.

The 100m sprint is an example of an anaerobic activity.
Can you think of other anaerobic activities?
Remember:
Aerobic = With Oxygen
Anaerobic = Without Oxygen
Muscular Endurance

“Muscular endurance is the ability of muscles to work
continuously.” LEARN!!!

To improve your muscular endurance you need to work
muscle groups for long intervals at a relatively low level of
intensity.

A cyclist works the leg muscles continuously while a rower
uses mainly the arms and shoulders. Both are examples of
muscular endurance.
Training for Muscular Endurance

Overloading muscles in training will provide more oxygen
for muscle groups, over time, your ability for muscles to
cope with greater work will improve.

Can you think of different methods of improving your
muscular endurance?

Circuit Training: Press-ups, sit-ups, Burpees.
Training for Muscular Endurance

Other forms of training are also possible for improving your
muscular endurance. Can you think what they could be?

Weight training and Muscular endurance training.
Benefits of having increased
Muscular Endurance

Improved muscular endurance should ensure that you have
better muscle tone and posture.

This often means that you are able to complete skills more
effectively (improved control and fluency), especially when
you get tired.
Strength

“Strength is the maximum amount of force a muscle, or
group of muscles, can exert in a single effort.” LEARN!!!

The three main types of strength are:
1. Static
2. Explosive
3. Dynamic

To improve your strength you need to work muscle
groups for short intervals at a relatively high level of
intensity.
Strength Examples

A scrum in rugby would be an example of_____strength.
-
Static: players using their static strength to stop other
team pushing the scrum.

Throwing a javelin would be an example of_____strength.
-
Explosive: Explosive strength is used in single actions
when maximum energy in needed.

Swimming short distances would be an example of
dynamic strength as a swimmer will continuously work
the arm and shoulder muscles to gain propulsion.
How To Measure Strength

There are various test for measuring static, explosive and
dynamic strength.

A grip dynamometer is used to measure static strength in
the hand and forearm.

A standing long jump test is often used to measure
explosive strength.

For dynamic strength various exercises such as sprint
starts and press up are often used.
Speed

“Speed is the ability to cover a distance or perform a
movement in a short time.” LEARN!!!

Most activities require speed in some way. To improve
your speed you need to work your muscle groups for
short intervals at a relatively high level of intensity.
Benefits of having increased
Speed

In many team and individual activities speed is required
by the whole body; on other occasions only part of the
body is required.
Team activity

Wingers in football.
Individual activity

Gymnasts need speed when running to take off.
Individual activity

Badminton, need to get to the net quick to return
shots.
Flexibility

“Flexibility is the range of movement across a joint.”
LEARN!!!

Having good flexibility reduces risk of straining or pulling
muscles.

Can also be described as suppleness or mobility.

There are 2 types of flexibility: STATIC and DYNAMIC.

Flexibility is needed in a lot of sports:
E.g. Back stroke swimming needs flexibility in shoulders.
E.g. High jumper needs dynamic flexibility in their back.
Flexibility

Flexibility can be improved by stretching and moving joints
just beyond the the point you feel resistance.

Flexibility is affected by attached muscle and type of joint.
TASK: Which type of joint is (1) least flexible; (2)
most flexible from the following list?
BALL AND SOCKET, HINGE, FIXED
Skill-related Fitness

Co-ordination.

Agility.

Balance.

Reaction time.
Co-ordination

Co-ordination is the ability to control movements
smoothly and fluently.

Along with other movements co-ordination is needed so
specific movements are used at the correct stage. (E.g.
a javelin thrower using explosive power at correct time)
TASK: In your pairs can you name another activity
that needs good co-ordination?
Agility

Agility is the ability to move the body quickly and
precisely.

Agility requires a combination of speed and flexibility.

An example of an athlete having good agility would be a
badminton player reaching for a low net shot.
TASK: In your pairs can you name 1 other activity
that needs good agility and why?
Balance

Balance is the ability to retain the centre of gravity over
your base of support.

The control of different muscle groups in needed to
balance.

There is both DYNAMIC and STATIC BALANCES.
Static Balance
Dynamic Balance
Reaction time

Reaction time is the time taken between recognising a
signal and the start of the movement.

Reaction time is linked to speed.

An example of where good reaction time is needed
would be a 100m sprinter on the starting gun reacting
quickly to accelerate away from the start line.
Mental-related Fitness

Concentration – You must ensure you
concentrate at all times and stick to your game
plan.

Confidence – Got to feel confident with your preevent plan and know what you are trying to do.

Motivation – Can be from coach/ family/ money
for winning / YOUR DESIRE TO WIN.
Principles of Training
For a training program to be effective, you need to apply
the principles of training.








Specificity
Progressive
Overload
Reversibility
Tedium
Frequency
Intensity
Time
SPORTFIT is a fantastic way to remember the principles
of training!
Specificity

The training you do to develop your performance has to
be SPECIFIC to your needs.

The training has to be relevant to the activity and to your
existing level of fitness and ability.

E.g. if you were a hockey player training for short sprints
in a game you may complete some shuttle sprints in
training to develop speed. Also, you might not do long
continuous runs if you are trying to develop your speed
for short sprints.
Progressive Overload

Is crucial to performance improvement and occurs when
you exercise at increasingly greater levels.

You would PROGRESSIVELY (in small stages) make
your physical training programme harder as your body
adjusts to the benefits of your current programme.

An example of this could be a long distance runner
setting target times to achieve whilst training and once
these times have been achieved you could set new,
more demanding, times to push the body harder and
OVERLOAD the body.
Reversibility and Tedium

REVERSIBILITY is basically the situation where if you
stop training, your body will go back to the level it was
before you started training.

This also happens when an athlete is injured for a long
period of time.

TEDIUM (another word for boredom) is if you were to do
the same thing in training again and again you would
become bored. This would result in you becoming demotivated, lack interest and effort levels would decrease
because of this. This would have a negative effect on
your training.
Frequency, Intensity & Duration

FREQUENCY refers to the regularity and routine of your
training. (How often you train)

Different sports will need different frequency of training
for optimal benefit.

INTENSITY refers to the relative demands of your
training sessions. (How hard you train)

DURATION refers to the length of planned time spent
training.
Again, duration is dependant on the demands of an
activity.

Frequency, Intensity & Duration
Frequency, intensity and duration will all vary
through a training program to ensure progressive
overload.
Intensive training sessions promote anaerobic
fitness improvement.
Moderate intensive training sessions promote
aerobic endurance.