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



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

    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

Methods of Training

    

Aerobic (with air) 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 (without air) 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

The Circulatory system

Semilunar valves Vena cavae Right atrium Tricuspid valve Right ventricle Septum Aorta Left atrium Pulmonary artery Pulmonary veins Bicuspid valve Left ventricle

Cardiac muscle

The Circulatory system

From the body To the lungs To the body From the lungs

The right side pumps

deoxygenated

blood to the lungs to pick up oxygen .

The left side pumps oxygenated blood to the rest of the body for use.

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 from the heart to the lungs and back.

top loop

– carries blood The

bottom loop

from the heart to all over the body and back .

– carries blood

(V) (A) Lungs Heart Body (A) (V)

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 Carry oxygenated blood away from the heart More elastic than veins Much thinner walls than arteries Carry deoxygenated blood to the heart Less elastic than arteries Microscopic vessels They link the arteries with the veins 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:

Transporting carbon dioxide away from cells to the lungs for removal from the body.

Glucose from the small intestine to the cells for use in energy production.

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 Intercostal muscles 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 Red blood cells Thin wall Capillaries

The Respiratory System



1) 2)

3) 4)

5)

6) 7)

Gaseous exchange Alveoli O2

in close contact with blood in alveoli is

diffused capillaries

into blood capillaries Whilst the o2 is taken

co2 is given out

to the alveoli and

breathed out

O2 is carried via

circulatory system

around the body in the

red blood

cells before being deposited in living cells

O2

is combined with

glucose

in the cell to produce waste products of

co2 and water energy

along with The process then begins again when the

deoxygenated

to the lungs blood returns 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 lungs (%) Oxygen 20.95 % Nitrogen 79% Carbon Dioxide 0.04% Water vapour 0.01% Exhale air out of the lungs (%) Oxygen 16% Nitrogen 79% Carbon Dioxide 4.0% Water vapour 1%

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 (this results in a shortfall in the oxygen available)

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 (Diet and Nutrition Year 10).

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

 You need to now the different types of joint  Ball and socket (I.e shoulder0  Synovial joint (I.e. knee)  You also need to know the role of cartilage, synovial fluid and membrane (give examples form the knee joint

Joints, tendons and ligaments



Joint movements



Flexion



Extension



Adduction



Abduction



Rotation

Muscles and muscle action

Muscle

Gluteals Hamstring

Position in the body

In the middle of the body at the back, forming the bottom

Main Action

Pull the legs back at the hips.

At the top of each leg at the back.

Bend the legs at the knees Gastrocnemius At the bottom of each leg at the back. Also known as the calf muscles.

Straighten the foot so you can stand on your toes.

Muscles and muscle action

Muscle Position in the Body Main Action

Trapezius Latissimus dorsi Triceps In the centre of the chest at the back of the body, spreading up.

Hold and rotate the shoulders and also move the head back and sideways.

At the back of the body, either side of the chest.

At the top of each arm at the back.

Pull your arms down at the shoulders and back behind your back.

Straighten the arms at the elbow.

Muscles and muscle action

Muscle Deltoids Biceps Position in the Body Main Action

In the upper part of the body, covering the shoulders.

Raise the arms in all directions at the shoulders.

At the top of each arm at the front.

Bend the arms at the elbows.

Quadriceps

At the top of each leg at the front.

Straighten the legs at the knees.

Muscles and muscle action

Muscle Pectorals Position in the body

In the upper part of the chest at the front.

Main Action

Raise the arms up, sideways and across the chest at the shoulders.

Abdominals

At the front of the body in the middle, just below the chest.

Pull in the abdomen and bend the spine so you can bend forward.

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 body .

● Examples include the

triceps

and

hamstrings.

● They are the largest group of muscles in the

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

movement.

in turn to create

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.

Antagonist (Triceps relax) Agonist or Prime Mover (Biceps contract)

Muscles and muscle action



Fast twitch fibres

   

e



Muscle Fibre Type Contraction Strength Energy Production Enduranc For Who?

Fast Twitch Very Powerful Anaerobic Respiration Can only work for short periods Ideal for Sprinters

Muscles and muscle action



Slow twitch fibres



Muscle Fibre Type

  

e



Contraction Strength Energy Production Enduranc Weaker Aerobic Respiration Can work for long periods For Who?

Slow Twitch Ideal for Marathon Runners

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.