Methods of Training
Effects of regular training and exercise Increased stroke volume and cardiac output
(so heart pumps more blood per beat) Quicker recovery rate Lower resting HR More efficient CV system Increase number of capillaries
Methods of Training
Long term benefits of exercise Lower blood pressure Reduced risk of coronary heart disease You can work harder for longer
Methods of Training
Aerobic Training Target Zone Used as a guide to measure intensity of
exercise, and can be worked out in the following way:
Max HR = 220 – age Lower end of target zone will be 60% of max
HR Top end of target zone will be 80% of max HR
Methods of Training
Anaerobic Training Target Zone Used as a guide to measure intensity of
exercise, and can be worked out in the following way:
Max HR = 220 – age Lower end of target zone will be 80% of max
HR Top end of target zone will be 90% of max HR
Methods of Training
E.g. 220 – 20 = 200 bpm (max HR)
Low end target zone is 60% of 200 bpm = 120 bpm
Top end target zone is 80% of 200 bpm = 160 bpm
Therefore the target zone is 120 – 160 bpm
Aerobic (respiration with oxygen) activity
Any sustained activity requiring increased breathing and oxygen consumption
Aerobic activities normally last for a minute or more
Increases cardio - vascular fitness and efficiency of respiratory system
E.g. long distance running
Anaerobic (respiration without oxygen) activity
Anaerobic activities are high intensity activities over a short period of time
They only last for 40 second or so, even the fittest athletes cannot work at this intensity for longer
Examples include 100m sprint
Methods of Training
The Circulatory system
Right ventricle
Left ventricle Septum
Tricuspid valve
Bicuspid valve
Right atrium
Semilunar valves
Vena cavae
Aorta
Pulmonary artery
Pulmonary veins
Left atrium
Cardiac muscle
The Circulatory system
To the lungs
To the body
From the lungs
The left side left side
pumps oxygenated
blood to the rest of
the body for use.
The right side right side pumps deoxygenated blood to the lungs to pick up oxygen.
From the body
The Circulatory system
Blood flows around the body in a ‘figure of eight’ circuit, passing through the heart twice on each circuit. Hence the name the Double Pump System.
There are 2 separate ‘loops’ to the circuit:
The top loop – carries blood from the heart to the lungs and back.
The bottom loop – carries blood from the heart to all over the body and back.
(A)(A)
(V)(V)
Heart
Body
Lungs
The Circulatory system
Heart rate is: “The number of times the heart beats each minute”
During exercise your HR will increase With continued training your resting HR will be lower as
your heart is stronger and more efficient Stroke volume is:
“the volume of blood pumped out of the heart by each ventricle during one contraction”
At rest stroke volume may be 85ml, but when exercising it will increase up to 130ml
The Circulatory system
Cardiac output is:
“the amount of blood ejected from the heart in one minute”
Cardiac output is governed by the HR and stroke volume
Cardiac output = stroke volume x HR When you train your cardiac output will increase
because your heart is be bigger, stronger and more efficient
The Circulatory system
There are three main types of blood vessels Arteries Veins Capillaries
The Circulatory system
Arteries Veins Capillaries
Thick walls Much thinner walls than arteries
Microscopic vessels
Carry oxygenated blood away from the heart
Carry deoxygenated blood to the heart
They link the arteries with the veins
More elastic than veins Less elastic than arteries At one end they carry arterial blood which transfers oxygen and nutrients to the muscles
Cope with higher blood pressure
Carry blood at lower pressures
The channel the blood passes through (lumen) widens to cope with increased blood flow during exercise
They contain many valves to stop blood flowing backwards, as venous blood is often flowing upwards against gravity
At the other end, they pick up waste and carry venous blood into the veins as they pass through the system
The Circulatory system
Blood structure: Plasma It is the liquid part of the blood Its functions include transporting:
Glucose from the small intestine to the cells for use in energy production.
Transporting carbon dioxide away from cells to the lungs for removal from the body.
Other waste products away from cells for removal from the body, e.g. urea and heat when the body is hot.
The Circulatory system
White blood cells These have a nucleus (control centre) and vary
in size and shape Function includes: protecting the body from
disease by
Engulfing any invading microbes, defending the body from disease.
Producing antibodies which help the body attack disease.
The Circulatory system
Platelets These are tiny pieces of cell which have no
nucleus Their main function is to:
Clump together when blood vessels are damaged and help to clog a ‘meshwork’ of fibres which create a clot, to help stop bleeding.
The Circulatory system
Red blood cells These have no nucleus and are very flexible so
they can pass through the extremely tiny capillaries of the body.
Their main role is to:
Collect and carry oxygen to all the cells of the body so they can create energy.
In order to do this, red blood cells contain Haemoglobin, which combines with oxygen to become Oxyhaemoglobin.
The Respiratory System
Trachea(wind pipe)
Alveoli
Bronchioles
Intercostalmuscles
Ribs
Bronchus
Lung
Diaphragm
The Respiratory System
Inspiration The intercostal muscles
contract pulling the rib cage up and out
Diaphragm contracts causing it to flatten
Chest cavity gets larger causing pressure in the lungs to fall
Air moves into the lungs from the higher outside pressure
Air flowing in
The Respiratory System
Expiration The intercostal muscles relax and
so the rib cage returns to normal The diaphragm relaxes pushing it
up The chest cavity gets smaller so
the pressure in the lungs increases
Air flows out of the lungs During periods of exercise
expiration becomes an active process involving the forced expulsion of air
Air flowing outward
The Respiratory System
Alveoli Are tiny structures were
diffusion of o2 and co2 takes place
Surrounded by capillaries Capillaries have thin walls as
well to allow exchange of o2 and co2
The more training you do the more alveoli become available for gaseous exchange
Thin wall
Capillaries Red blood cells
The Respiratory System
Gaseous exchange1) Alveoli in close contact with blood capillaries2) O2 in alveoli is diffused into blood capillaries3) Whilst the o2 is taken co2 is given out to the alveoli and breathed out4) O2 is carried via circulatory system around the body in the red blood
cells before being deposited in living cells5) O2 is combined with glucose in the cell to produce energy along with
waste products of co2 and water6) The process then begins again when the deoxygenated blood returns
to the lungs7) During exercise there is increased demand for energy and therefore o2,
there is also more co2 produced during exercise which must be removed
The Respiratory System
Inhaled air into the Inhaled air into the
lungs (%)lungs (%)
Exhale air out of the Exhale air out of the lungs (%)lungs (%)
Oxygen 16%
Nitrogen 79%
Carbon Dioxide 4.0%
Water vapour 1%
Oxygen 20.95 %
Nitrogen 79%
Carbon Dioxide 0.04%
Water vapour 0.01%
The Respiratory System
Tidal volume
“The volume of air you breath in and out in one breath”
Tidal volume increases during exercise Vital capacity
“the maximum amount of air you can breathe out after breathing in as much air as possible”
The Respiratory System
Oxygen debt
“the amount of oxygen consumed during recovery above that which would have ordinarily been consumed in the same time at rest.
Bones
Bone Growth
Bone grows from Cartilage in the body, from when we are born.
It hardens with Calcium and other minerals, to form bone, called Ossification.
Bone growth begins at the centre of the bone.
Growth continues at the end of bones, but cartilage remains at the end of bones.
Bones
Composition of bone Epiphsis: End of a long bone. Diaphysis: The Shaft of a long bone. Cartilage: A dense, elastic, connective tissue that
cushions and connects many bones in the skeleton. Periosteum: Tough membrane which surrounds bone. Calcium: A mineral vital for healthy bones, found in
dairy products, eg milk, cheese, yogurt etc…
Bones
Bones
Functions of skeleton Shape – without it we would be a pile of jelly. Support – Allows us to hold positions, standing up. Movement – Allows activity. Blood Production – Marrows within the bone
produces all the vital ingredients of blood. Protection – Protects the vital organs, eg, brain,
hearts, lung etc..
Bones
Classification of bones
1. Long – Lever bones.Eg Humerus, femur, phalanges etc..
2. Short – Small Levers.Eg Carpals, tarsals.
3. Flat – Protecting bones.
Cranium, patella, ribs etc..
4. Irregular – More protection.
Eg Vertebrae, protect the spinal cord.
Bones
Bone forms part of our lean body mass, which relate to weight and can affect performance.
Bone determines size of body and length of limb, rugby players, gymnasts, high jumpers.
Bones influences Body Composition and can therefore influence participation and performance in Sport.
Bones
You must also be able to identify the major bones of the body
Remember bone size will determine body size, weight and composition.
This will in turn affect your performance in sport A good diet and regular exercise will help ensure
healthy bone formation and long term health
Joints, tendons and ligaments
A joint is:“a place were two bones meet”
Joints allow use to move freely during everyday life and in sporting activities
Without them our movement would be restricted
E.g. joints in our fingers allow us to grip (a racket, ball etc)
Joints, tendons and ligaments
Joint movements Flexion Extension Adduction Abduction Rotation
Muscles and muscle actionMuscle Position in the body Main Action
In the middle of the In the middle of the body at the back, body at the back, forming the bottomforming the bottom
Pull the legs back Pull the legs back at the hips at the hips (extension).(extension).
At the top of each leg At the top of each leg at the back.at the back.
Bend the legs at Bend the legs at the knees (flexion)the knees (flexion)
At the bottom of each At the bottom of each leg at the back. Also leg at the back. Also known as the calf known as the calf muscles.muscles.
Straighten the foot Straighten the foot so you can stand so you can stand on your toes on your toes (plantar flexion).(plantar flexion).
Hamstring
Gluteals
Gastrocnemius
Muscles and muscle actionMuscle Position in the
BodyMain Action
Pull your arms down Pull your arms down at the shoulders at the shoulders (adduction) and back (adduction) and back behind your back.behind your back.
Straighten the Straighten the arms at the elbow arms at the elbow (extension).(extension).
Hold and rotate the Hold and rotate the shoulders and also shoulders and also move the head move the head back and back and sideways.sideways.
At the back of the At the back of the body, either side of body, either side of the chest.the chest.
At the top of each At the top of each arm at the back.arm at the back.
In the centre of the In the centre of the chest at the back of chest at the back of the body, the body, spreading up.spreading up.
Trapezius
Latissimus dorsi
Triceps
Muscles and muscle actionMuscle Position in the
BodyMain Action
Deltoids
Biceps
Quadriceps
In the upper part In the upper part of the body, of the body, covering the covering the shoulders.shoulders.
At the top of At the top of each arm at the each arm at the front.front.
At the top of At the top of each leg at the each leg at the front.front.
Raise the arms in Raise the arms in all directions at all directions at the shoulders.the shoulders.
Bend the arms at Bend the arms at the elbows the elbows (flexion).(flexion).
Straighten the Straighten the legs at the knees legs at the knees (extension).(extension).
Muscles and muscle action
Muscle Position in the body
Main Action
Pectorals In the upper part In the upper part of the chest at the of the chest at the front.front.
At the front of the At the front of the body in the body in the middle, just below middle, just below the chest.the chest.
Raise the arms up, Raise the arms up, sideways and sideways and across the chest across the chest (adduction)at the (adduction)at the shoulders.shoulders.
Pull in the abdomen Pull in the abdomen and bend the spine and bend the spine so you can bend so you can bend forward.forward.
Abdominals
Muscles and muscle action
Muscle types Cardiac muscle cardiac muscle works without you thinking
about it (there is no conscious control) It is only found in the walls of the heart Never tires and important for pumping blood
around body during periods of activity
Muscles and muscle action
Involuntary muscle Also works without you thinking about it Also known as smooth muscle Found in the walls of arteries, veins, stomach
and intestines
Muscles and muscle action
Voluntary muscles You have full control over voluntary muscles● They are also know as striated or skeletal
muscle.● They are attached to bone and cause the
skeleton to move.● Examples include the triceps and hamstrings.● They are the largest group of muscles in the
body
Muscles and muscle action
Antagonistic muscles
Skeletal muscles work across a joint and are attached to the bones by strong cords known as tendons.
They work in pairs, each contracting or relaxing in turn to create movement.
Muscles and muscle action
Flexion (bending) of the arm
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.
Agonist or Prime Mover(Biceps contract)
Antagonist(Triceps relax)
Muscles and muscle action
Fast twitch fibres
Contraction Strength
Muscle Fibre Type
Fast Twitch
Very Powerful
Endurance
Can only work for short periods
Energy Production Anaerobic Respiration
Ideal for Sprinters For Who?
Slow twitch fibres
Muscles and muscle action
Slow Twitch
Weaker
Can work for long periods
Aerobic Respiration
Ideal for Marathon Runners
Contraction Strength
Muscle Fibre Type
Endurance
Energy Production
For Who?
Prevention of injury
In all sports were competition is part of the game, rules will be in place to protect players, officials and spectators from injury.
How can we make activities safe? Protective clothing Appropriate footwear Balanced competition Weight categories Mixed or single sexed competition Age Groups
Balanced Competition
Another way to make sport safe is to try to level the competition by grading competitors in various ways:
Weight categories – Boxing and Karate. Mixed or single sex competitions – contact
sports. Age groups – football etc. (but not all children
of the same age are the same height or weight)
Sports Injuries
Joint injuries
Sports injuries
Sports Injuries
Sports injuries
Soft tissue injuries Pulled muscle, strained
muscle etc are all terms used to describe the same type of injury.
The muscle tendons become torn from the bone.
Symptoms include pain, unable to move the limb, tearing /pulling sound
Sports Injuries
Sports Injuries
The treatment for:JOINT INJURIES,
• TENNIS and GOLF ELBOW,
• MUSCLE/SOFT TISSUE INJURIES,
• DISLOCATIONS and
• TORN CARTILAGE
is the R.I.C.E. principle.
Sports Injury
R – REST I – ICE C – COMPRESSION E – ELEVATION
Sports injury
Sports Injury
This is often caused by a severe impact to the head or when the body is starved of oxygen.
The treatment for an unconsciousness is the DR ABC principle.
Danger Response Airways Breathing Circulation
Sports Injury
Sports Injury
Posture It is important to keep our bodies balanced but we
often stoop or sag. Over time this can lead to problems with posture
resulting in back / neck pain and discomfort It can be caused by slouching in chairs, ill fitting shoes,
poor muscle tone, flexibility and being overweight.
Sports Injuries
How can we improve our posture? Strengthen muscles Increase flexibility Loose weight Sit upright Avoid slouching Wear well fitting shoes.
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