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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 Visual: demonstration, mental image Verbal: instructions on what to do Manual: physically guided from a coach 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: Nutrition Psychological aspects COMPONENTS OF FITNESS Types of guidance: Family Life Sex education Types of practice: 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: Voluntary muscles Make up the majority of muscles in the body Consciously controlled INVOLUNTARY 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 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
