Bones -Support -Storage -Protection -Movement *look at table at bottom of Page 4o.

Muscles – work in pairs as one contracts (shortens) the other relaxes (lengthens)

Joint Movements Flexion: a movement of a joint that results in increased angle between two bones Extension: a movement of a joint that results in increased angle between two bones Adduction: any movement towards the midline of the body Abduction: any movement away from the midline of the body Dorsi-flexion: A movement which decreases the angle between the front part of the foot and the shin. When you raise your foot upwards. Plantar-flexion: A movement which increases the angle between the front part of the foot and the shin. Where you point your toes downwards. Circumduction: The circular movement of a limb Rotation: The rotary movement of bone around its axis

Joint Movements

Fitness Components Muscular Strength: The amount of force your muscle can produce in one maximal effort Muscular Power: The ability to produce force/strength quickly Difference: Strength is the amount of force your muscles can produce, where power is the ability to use strength quickly (it involves both strength and speed) Muscular Endurance: The capacity of a muscle or groups of muscle to contract repeatedly against a light resistance, or sustain a contraction for a long period of time. Aerobic Capacity: The ability of the heart and lungs to supply oxygen to working muscles, allowing the whole body activities to be performed over long periods of time. Anaerobic Power: The ability to produce energy without the need of oxygen

Fitness Components cont.. Speed: The ability to perform a movement or cover a distance in a short period of time. Flexibility: The range of motion around a joint Agility: the ability to change direction while moving Balance: The ability to keep an upright posture while standing still or moving Body Composition: the relative percentage of fat in a person's body when compared to lean muscle, bone and other body tissue. Co-ordination: The ability to use your sense together with your body parts, or to use two or mare body parts together, Reaction time: The time it takes to move once you realise the need to act *sporting examples of each

Fitness Tests Why do we need fitness testing? - To identify a person’s strengths and weaknesses - To provide information about what sort of training program a person needs to partake in - To assess training programs - To set bench markers - To help set goals - To give feedback - For motivation Test *every test tests a different fitness component… what are they? -Beep test -Sit and reach -50m sprint -Illinois agility test -Stork stand -Push up test -Sit up teat -Standing long jump -Vertical jump test -Skin folds -Basketball throw -Hand wall toss -Grip Strength Dynamometer

Training Principles Principles or rules used in order to get the most out of training and training programs. Specificity Exercise choice needs to be particular to the sport/muscle group you are working on. You should train the energy systems, muscle groups and the skills specific to the sport/activity Eg, swimmers swim. Progressive Overload Is constantly challenging yourself when exercise. So when what you are doing gets easy you change the frequency, time, intensity or reps. This gradual increase in training leads to training gains. Eg.Week x 20 minutes of jogging. Week x 22 minutes jogging. (Think FITT) Variety Results taper with the same routine/exercises, so training must be varied (type, load, manner) to relieve boredom and can improve motivation. Eg. A swimmer doing aerobic land exercise (works the fitnesss component, but different activity)

Training Principles cont. Frequency Amount of times you train. Dangers of overtraining: injury, boredom, poor technique, burn out Dangers of undertraining: loss of motivation, poor or no improvement Eg. 4 x run a week Intensity The amount of effort that needs to be invested into a specific exercise (how hard), Normally talked about in terms of Low, medium or high intensity or in a percentage of your heart rate. To little intensity = No training effects Eg. 20min on the treadmill working between 60-85% of your MAX HR. Diminishing returns When a unfit athlete begins training they improve rapidely. As they become fitter the amount of improvement lessens. Eg. week 1: 1km = 7.30, week 4: 1km = 6.15, week 8: 1km = 6.00, week 12: 5.55

FITT Principle Frequency (how often) Intensity (How hard) Time (How long) Type (what type)

Training Methods Continuous : Exercising for a continuous period of time without stopping/rest. Farklet: “speed play” Involves varying your pace throughout the run, alternating between fast segments and slow jogs. Interval: Work intervals (sprint) followed by rest intervals (walk, jog or stationary).Work to rest ratio 1:5 Resistance: (weight training) Involves using either weight in a gym or your own bodies weight to make your muscles work Flexibility: Stretch muscle/joint to greatest range possible, hold position for 15 sec, then relax and repeat Circuit: Consists of a series of stations/exercises completed on a fixed time or load. What you work on = Depends on what exercisers you choose to do

Maximum Heart Rate Maximum heart rate is the maximum amount your heart can beat in one minute (bpm) Formula Max HR = 220 – (your age) Eg. 15 year old: = year old: = 195 So, as you age your Max HR decrease

Energy Systems Aerobic Energy system - Oxygen present -Long distance stuff Anaerobic Energy systems -No oxygen present -Short distances, start of races

Volleyball *look over set, dig and spike

Exam 10 multiple choice questions 20 short answer/label the diagram