Standard Grade PE

Thematic Unit

The Body Structure

• It supports your body.

• It protects vital organs.

• Produces blood in longer bones such as the thigh. (femur)

• It enables movement to occur.

The purpose of the skeleton

The Body Structure

• 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 purpose of the skeleton

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

• Function by working in pairs or groups.

• As 1 muscle contracts the other relaxes.

Muscles in your body

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

Animated Image

The Body Structure

A bicep curl

The Body Structure

This would happen when performing a bicep curl.

The Body Structure

• 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.

Joints

The Body Structure

• 1. Immovable or fixed joints• E.g. skull

Joints

The Body Structure

• 1. Immovable or fixed joints

• 2. Slightly moveable joints - E.g. Vertebrae in spine

Joints

The Body Structure

• 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)

Joints

TASK: In your pairs, investigate and identify 2 ball and socket joints and 2 hinge joints.

The Body StructureJoints

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 StructureJoints

2 ball and socket joints

Hip joint Shoulder joint

The Body StructureJoints

2 hinge joints

Knee joint Elbow joint

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.

The Body Structure

Oxygen Transport System

The Respiratory and Circulatory systems work together to provide muscles with oxygen. This enables you to exercise.

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 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 cardio-respiratory 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. Static2. 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.

Dynamic BalanceStatic 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 pre-event 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

Specificity Progressive Overload Reversibility Tedium Frequency Intensity Time

SPORTFIT is a fantastic way to remember the principles of training!

For a training program to be effective, you need to apply 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 de-motivated, 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.