Methods of Training Effects of regular training (long term effects) and exercise Quicker recovery rate Lower resting HR More efficient CV system Lower

Methods of Training

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

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

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

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

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


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


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


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


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


There are three main types of blood vessels Arteries Veins Capillaries


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


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.


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.


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


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


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


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


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


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”


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

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)


You need to know 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.


Joint movements Flexion Extension Adduction Abduction Rotation

Muscles and muscle action

Muscle 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.

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 kneesthe knees

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.

Hamstring

Gluteals

Gastrocnemius

Muscles and muscle actionMuscle Position in the

BodyMain Action

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

Straighten the Straighten the arms at the elbow.arms at the elbow.

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.

Straighten the Straighten the legs at the knees.legs at the knees.


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 at across the chest at the shoulders.the 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


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


Involuntary muscle Also works without you thinking about it Also known as smooth muscle Found in the walls of arteries, veins, stomach

and intestines


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


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.


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)

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.

Documents

Methods of Training Effects of regular training (long term effects) and exercise Quicker recovery rate Lower resting HR More efficient CV system Lower