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HEALTH, FITNESS AND A HEALTHY LIFESTYLE
Health: A state of physical, mental and social wellbeing and not merely the absence of disease or infirmity’
This can be influenced by:
Smoking
Alcohol
Drugs
Personal Hygiene
Environment
PCBRASSsupportsTFC
(Tottenham football club)
Power
Fitness/skill
Test
Fitness
Standing broad jump
Cardiovascular endurance
Fitness
Multi stage fitness test
Balance
Skill
Stork stand
Reaction Time
Skill
Ruler drop test
Agility
Skill
Illinois agility test
Speed
Fitness
30m sprint
Strength
Fitness
Hand grip dynamometer
Timing
Skill
Flexibility
Fitness
Sit and reach
Coordination
Skill
Alternate hand throw
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Visual: demonstration, mental image
Verbal: instructions on what to do
Manual: physically guided from a coach
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Intrinsic: internally benefit
Extrinsic: Medals/ external reward
Benefits to be gained
Guidelines and effects
Walk not drive
Improving body shape
Physical condition
Use a bike
Relieving stress
Long term aims
Use the stairs
instead of the lift
Helps sleep
Increased HR/ BR
Reduces chance of
illness
Toning up your body
Increased body
temperature
Redding of your skin
Helping to improve
strength
Tiredness
Basic skills: simple/ straightforward: catch, run throw
Complex skills: Long time to learn, very sport specific
Open skills: environment constantly changes
Closed skills: Unaffected by the environment
Types of feedback:
Good exercise habits
SKILL ACQUISITION
Types of skill:
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Nutrition
Psychological aspects
COMPONENTS OF FITNESS
Types of guidance:
Family Life
Sex education
Types of practice:
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Whole – entire skill
Part – teach the skill in sub routines
Fixed – teach the skill in the same environment repeatedly
Varaible – A combination of the above
SKELETAL SYSTEM
‘SYNOVIAL/ FREELY MOVABLE JOINTS’
Joints
Definition
Freely movable
Majority of joints, full
movement
Vertebrae, some
movement
No movement, skull
Slightly movable
Immovable/ fixed
Synovial Joint
Location
Movement
Ball and socket
Shoulder and hip
Hinge Joint
Elbow, knee
Rotation, flexion,
extension,
abduction,
adduction
Flexion, extension
Pivot
Wrist
Rotation
Saddle
Thumb
Rotation
Gliding
Bones in your foot
Condyloid
Wrist
Movement
Definition
Flexion
Decreasing of an
angle at a joint
Extension
Increasing of an
ankle at a joint
Abduction
Movement away
from the midline
of the body
Movement
towards the
midline of the
body
A turning action
Flexion, extension
Adduction
Long Bones
Large movement
Short Bones
Flat Bones
Finer, controlled
Large, protection
Irregular Bones
Shaped to protect
Functions
Support
Protection
Movement
Shape and structure
Blood cell production
Rotation
Connective tissue
Tendon: Very strong join muscle to bone
Cartilage: Tough flexible tissue that acts as a buffer between bones at joints
Ligaments: Bands of fibre that keep joints stable
MUSCULAR SYSTEM
3 TYPES OF MUSCLES:
SKELETAL:
CARDIAC:
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Voluntary muscles
Make up the majority of muscles in the body
Consciously controlled
INVOLUNTARY

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Involuntary muscles
Unconscious control
Walls of the heart
Unconsciously controlled
Walls of the intestines and in the blood
vessels
‘MUSCLES AND MOVEMENT’
Major muscles and movement functions


‘MUSCLES AND MOVEMENT’

Muscle categories
Definition
Flexors
Muscle that bends a limb
Extensors
Paired with flexors, muscle
that straightens a limb
Muscles that move a limb
towards the body
Paired with adductors, move
limb away from body
Adductors
Abductors
Prime mover
Muscle that contracts
Antagonist
Muscle that relaxes
Origin
The end of the muscle attached
to the fixed bone
The end of the muscle attached
to the bone that moves
Muscle changes length

Concentric (shortens)

Eccentric (lengthens)
Muscle stays the same length
Insertion
Isotonic contractions
Isometric contractions
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Biceps and triceps – movement in arms
Hamstrings and quadriceps –
movement in the legs
Abdominals – three major muscles that
allow movement around the stomach
and wrist
Pectorals – allow the arm to be raised at
the shoulders
Gastrocnemius – involved in initial
movements in the legs