Transcript GCSE PHYSICAL EDUCATION - The Marlborough School

Methods of Training
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Effects of regular training (long term
effects) and exercise
Quicker recovery rate
Lower resting HR
More efficient CV system
Lower blood pressure
Reduced risk of coronary heart disease
You can work harder for longer
Methods of Training
How do you work out your training zone?
 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
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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
Training Threshold
The minimum heart rate to be
achieved to ensure fitness improves
Training Zone
The range of the heart rate whithin
which a specific training effect will
take place (Aerobic and Anaerobic)
Methods of Training
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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
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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
To the lungs
From the body
The right side
pumps
deoxygenated
blood to the lungs
to pick up oxygen.
To the body
From the lungs
The left side
pumps oxygenated
blood to the rest of
the body for use.
The Circulatory system
Lungs
 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
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
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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
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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
Cope with higher blood
pressure
Carry blood at lower
pressures
At one end they carry
arterial blood which
transfers oxygen and
nutrients to the muscles
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
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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
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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
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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
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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
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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
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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
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Gaseous exchange
1)
Alveoli in close contact with blood capillaries
O2 in alveoli is diffused 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 energy along with
waste products of co2 and water
The process then begins again when the deoxygenated blood returns
to the lungs
During exercise there is increased demand for energy and therefore o2,
there is also more co2 produced during exercise which must be
removed
2)
3)
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6)
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The Respiratory System
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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
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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
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Bone Growth
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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.
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Bones
Bones
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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
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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
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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
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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
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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
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You need to know the different types of joint
Ball and socket (I.e shoulder0
Synovial joint (I.e. knee)
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You also need to know the role of cartilage.
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Joints, tendons and ligaments
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Joint movements
Flexion
Extension
Adduction
Abduction
Rotation
Muscles and muscle action
Muscle
Gluteals
Hamstring
Position in the body
Main Action
In the middle of the
body at the back,
forming the bottom
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
Trapezius
Latissimus
dorsi
Triceps
Position in the Body
Main Action
Hold and rotate the
shoulders and also
move the head
back and
sideways.
Pull your arms
At the back of the
down at the
body, either side of shoulders and
the chest.
back behind your
back.
At the top of each Straighten the
arm at the back.
arms at the elbow.
In the centre of the
chest at the back of
the body, spreading
up.
Muscles and muscle action
Muscle
Deltoids
Biceps
Quadriceps
Position in the
Body
Main Action
In the upper part Raise the arms in
of the body,
all directions at
covering the
the shoulders.
shoulders.
At the top of
Bend the arms at
each arm at the the elbows.
front.
At the top of
each leg at the
front.
Straighten the
legs at the knees.
Muscles and muscle action
Muscle
Position in the
body
Main Action
Pectorals
In the upper part
of the chest at the
front.
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
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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
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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
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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
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Antagonistic muscles
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Skeletal muscles work across a joint and are attached to the
bones by strong cords known as tendons.
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They work in pairs, each contracting or relaxing in turn to create
movement.
Muscles and muscle action
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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)
Prevention of injury
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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
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Joint injuries
Sports injuries
Sports Injuries
Sports injuries
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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
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The treatment for:
JOINT INJURIES,
• TENNIS and GOLF ELBOW,
• MUSCLE/SOFT TISSUE INJURIES,
• DISLOCATIONS and
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TORN CARTILAGE
is the R.I.C.E. principle.
Sports Injury
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R – REST
I – ICE
C – COMPRESSION
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E – ELEVATION
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Sports injury
Sports Injury
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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
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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
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How can we improve our posture?
Strengthen muscles
Increase flexibility
Loose weight
Sit upright
Avoid slouching
Wear well fitting shoes.