1.2 Anatomy, Biomechanics and Physiology How the body responds to exercise

Anatomy Anatomy: Anatomy: The structure and function of the body *muscles *bones *movement * joints *antagonist *agonist

Biomechanics The study of the mechanics of the body e.g a golf swing The study of the mechanics of the body e.g a golf swing *centre of gravity *base of support *line of support *force summation, *speed-height-angle of release *newton's laws of motion *projectiles

Physiology Physiology: the study of how the body responds to exercise Physiology: the study of how the body responds to exercise *heart rate *sweating*breathing *blood pressure *energy systems *F.I.T.T *components of fitness

Muscles and Bones What bones make up the following synvoial (freely moveable) joints? What bones make up the following synvoial (freely moveable) joints? Ankle (3), knee (4), hip (2), elbow (3), Shoulder (3) What muscles move the following joints? Ankle (2), knee (2), hip (2), elbow (2), Shoulder (3)

Joint movement Flexion: narrowing the angle of a joint, on the ‘front’ (anterior) of the body except for knee Flexion: narrowing the angle of a joint, on the ‘front’ (anterior) of the body except for knee

Joint movement Extension: Extension: widening the angle widening the angle of a joint, on the ‘back’ (posterior) of the body except for knee

Joint movement Abduction: moving a limb (leg or arm) away from the body Abduction: moving a limb (leg or arm) away from the body Adduction: moving a limb towards the body

Joint movement Rotation: Rotation: turning bones in a circular motion at a joint

Joint movement Match the movement with the muscles that cause it Match the movement with the muscles that cause it Dorsiflexionabdominals Plantarflexionanterior deltoid, pectorals Knee flexionbicep Knee extensiontricep Hip flexionposterior deltoid, latissimus dorsi Hip extensiontibialis anterior Trunk flexiongastrocnemius Elbow flexionquadriceps Elbow Extensionhamstring Shoulder flexionhip flexors (iliopsoas) Shoulder extension gluteals

Agonist/Antagonist *All muscles work in pairs The agonist muscle is the contracting muscle and the antagonist is the relaxing muscle The agonist muscle is the contracting muscle and the antagonist is the relaxing muscle

Agonist/Antagonist e.g when you do a bicep curl the biceps contracts and the triceps relaxes to allow the movement to happen e.g when you do a bicep curl the biceps contracts and the triceps relaxes to allow the movement to happen

Agonist/antagonist Match the muscles together with the joint Match the muscles together with the joint [the muscles above the joint move it] [the muscles above the joint move it] Anklegluteals and hip flexors Knee deltoid, pectorals and latissimus dorsi Hipbicep and tricep Elbowtibialis anterior and gastocnemius Shoulderquadriceps and hamstring

Biomechanics *Centre of gravity (C.O.G) - Point at which all parts of an object are equally balanced *Base of support (B.O.S) -the area within an objects point of contact with the ground *Line of gravity (L.O.G) -Direct line from the C.O.G to the ground the ground

Stability stable, low, wide within, more stable, low, wide within, more Someone is _____ ______ when they have a _____ centre of gravity, a _____ base of support and their line of gravity falls _________ their base of support. Someone is _____ ______ when they have a _____ centre of gravity, a _____ base of support and their line of gravity falls _________ their base of support.

Force Summation Using as many body parts as possible in the correct order Using as many body parts as possible in the correct order (timing) to generate the most possible force (timing) to generate the most possible force

Force Summation e.g a discus throw using a full turn uses more body parts than a standing turn so can generate more force.

Projectile motion Any object released into the air is a projectile (e.g a ball or javelin) Any object released into the air is a projectile (e.g a ball or javelin) There are 6 factors which can influence the distance of a projectile

Projectile motion 1 gravity: pulls a projectile back to earth 2 air resistance: head or tail wind, javelin v shot 3 spin: top or back spin 4 speed of release: run up generates momentum 5 height of release: taller release point is better 6 angle of release: 45 degrees is ideal

Newton’s Laws of motion * 1 st law: Inertia - A body remains at rest or in motion unless acted upon by a force

Newton’s Laws of motion 2 nd Law: Acceleration (f=m x a) 2 nd Law: Acceleration (f=m x a) - Acceleration is proportional to the force causing it, the mass of the object and the direction the force is applied

Newton’s 2 nd Law of motion

Newton’s Laws of motion 3 rd Law: 3 rd Law:Action/Reaction -for every action there is an equal and opposite reaction

Newton’s Laws Give a sporting example of each law Give a sporting example of each law1.Inertia: 2. Acceleration: 3. Action/Reaction:

Physiology What happens to the body when we exercise (short term response)? What happens to the body when we exercise (short term response)?Increased heart rate blood pressure breathing rate sweating muscles stretch body temperature muscles fatigue redness of skin build up of lactic acid dry mouth/spit

Physiology If we have If we have trained every day for 6 weeks (long term response) what has happened to out body?

Long term responses heart and lungs more efficient, heart and lungs more efficient, lower resting heart rate, lower resting heart rate, lower blood pressure, lower blood pressure, stronger muscles, stronger muscles, larger heart, larger heart, blood carries more O2, blood carries more O2, heart rate returns to resting rate faster heart rate returns to resting rate faster

Energy Systems 1.) ATP-CP: uses creatine phosphate, short term exercise, 10 secs high intensity short term exercise, 10 secs high intensity 2.) Anaerobic: uses glycogen, medium term exercise, 10secs-2mins, build up of lactic acid, high intensity 3.)Aerobic: uses O2, long term exercise, 5mins + low/medium intensity

Energy Systems EnergysystemEnergyusedIntensityDuration ATP-CP Anaerobic Aerobic

Energy systems Match the exercise to the energy system (4 of each) Match the exercise to the energy system (4 of each) 1.ATP-CP 2. Anaerobic 3. Aerobic *100m sprint *21k run * 400m run *shuttle runs *1RM bench press *200m swim *50m swim * 3 hour cycle *10k hike * sit ups for 1 min *cross country skiing * sprinting 20m

Fitness Components How can you be fit for sport? marathon, rugby, gym, dance, sumo, weight lifting, tennis, 100m, cricket What types of fitness are there?

Fitness components *endurance *speed *strength *flexibility *power *balance *agility *reaction time *endurance *speed *strength *flexibility *power *balance *agility *reaction time For each component list 2 sports that need to have it e.g endurance: long distance runner and a cross country skiier

Fitness components Endurance: marathon, 1500m swim Speed: 100m, rugby wing Strength: weight lifting, rugby prop Flexibility: gymnastics, swimming Power: rugby prop, wrestling Balance: gymnastics, skiing Agility: tennis, netball Reaction time: goalies, cricket batting

Fitness components Is there a sport that needs all of the components of fitness? endurancespeedstrengthflexibilitypowerbalanceagility reaction time

Principles of training F.I.T.T Frequency: how often you train Frequency: how often you train Intensity: how hard you train Intensity: how hard you train Time: how long you train Time: how long you train Type: how you train Type: how you train

Methods of training How can we train for our sport? ContinuousResistanceStrengthplyometricsIntervalsfartlekcircuitstretching

Continuous training Exercising without stopping for at least 20 minutes, low-medium intensity, good for building aerobic endurance run walk swim row cycle ski

Resistance Using an object as resistance to improve speed/strength/power, high intensity Weights sleds Bungy parachutes

Strength Using weights as resistance to improve muscular endurance, power or strength

Plyometrics Doing fast, explosive movements to improve speed/power, high intensity laddershurdlesbungeesboxes

Intervals Working at a high intensity for short periods with rest between each effort Improves aerobic endurance and anaerobic threshold

Fartlek Continuous training that changes the speed of the effort e.g 40min run, 5minfast-5minslow x 4

Circuit Doing a variety of exercises for a set time with little rest between them at high intensity

Stretching Placing tension on a specific muscle to help improve flexibility and reduce injuries StaticDynamicPNF