Transcript document

St Mary’s
High School
REVISION GUIDE
What is Health and why do
we take part in physical activity?
• Social
Meet people,
Make friends.
Co-operation
Competition
Physical challenge
Aesthetic appreciation.
• Mental
Relieve stress/tension
Stress-related illness
• Physical
Improve body shape
Good health
Health
Fitness
Exercise
“Health is a state of complete physical, mental and
social well-being and not merely the absence of
disease or infirmity”.
“The ability to meet the demands of the environment”.
“a form of physical activity done primarily to improve
one’s health and physical fitness”
Performance
“How well a task is completed”
•
C.V. fitness:
“the ability to exercise the entire body for long periods of time”.
TEST: 12-min Cooper Run or Bleep Test
•
Muscular Strength:
“The ability to apply force and overcome resistance”.
TEST: Gripometer
•
Muscular Endurance:
“The ability to use muscles, many times without getting tired”.
TEST: Sit-Up Bleep Test
•
Flexibility:
“The range of movement at a joint.”
TEST: Sit and Reach
•
Body composition:
“The percentage of body weight which is fat muscle and bone.”
TEST: BMI
ABCPRS
•
Agility
ability to change direction at speed
TEST:
•
Balance
retain centre of mass over base of support
TEST:
•
Standing Broad (Long Jump)
Reaction Time
time between the presentation of a stimulus and onset of movement
TEST:
•
Tennis Ball Throw
Power
ability to do strength movements quickly: strength x speed
TEST:
•
Stork Balance Test
Co-ordination
to use two or more body parts together
TEST:
•
Illinois Agility Run
Ruler Drop
Speed
how fast your body can move over a short distance
TEST:
30m Sprint
S.P.O.R.T.I.M
• Specificity: to the sport
type of fitness
muscle groups
e.g. marathon runners run
swimmers use the pool
• Progression: push yourself but gradually increase for safety
• Overload: making your body systems work harder than normal
Negative (you won’t
apply these)
Reversibility – when you stop training you lose the fitness built up
Tedium – making sure the training is not boring
• Individual Needs: personal fitness needs: age, gender, fitness
level, sport
• Moderation: making sure you don’t over-train to allow rest/recovery
F.I.T.T Principle
Overload is applied to a training programme by using the FITT principle.
Increase the
Increase the
Increase the
Choose correct
e.g.
Frequency
Intensity
Time
Type of exercise
someone wanting to improve their CV Endurance
Frequency 3 times per week
Intensity
60-80% of maximum HR
Time
30 minutes per session
Type
Method e.g. continuous running
Training Methods
Weight
- Strength, power, rugby
Interval
- Sprint, rest, sprint, athletics
Circuit
- Strength, stamina
Fartlek
- Walk, run, sprint, run, walk, for stamina
Continuous- (LSD) long, slow distance exercise
develops aerobic fitness
Exercise Session
•
Warm up:
Pulse raisers, stretches, mobilising joints
•
Main activity:
Skills, drills, tactics
•
Cool down:
To remove lactic acid and repay oxygen debt.
Target Heart Rate Zones
•
Maximum heart rate = 220 – age
•
Training/ target zones are calculated using this equation
•
Less than 60% MHR = Recovery zone (cool down)
•
60 – 80% MHR = Aerobic training zone
•
80 - 90% MHR = Anaerobic training zone
•
90 – 95% MHR = Speed training zone.
Aerobic Exercise
•
•
Exercise with (using) O2
Over a long period of time
How would you improve your ability to work aerobically?
•
•
•
Work hard and for a long time
Work between 60% and 80% of the maximum heart rate
Use large muscle groups
GLUCOSE + OXYGEN =
CO2 + WATER + ENERGY
Anaerobic Exercise
•
•
Without O2 (Oxygen)
Very short period of time 1-10 seconds
How would you improve your ability
to work anaerobically?
•
•
Work very, very hard in short bursts
Be around 85% of your maximum heart rate
(220 - age = 100%)
GLUCOSE =
ENERGY
+
LACTIC ACID
Short-Term Effects (30 Mins of Hard Exercise)
•
•
•
•
•
•
Circulatory
System
H.R. increases
S.V. increases
These both increase the CO
Blood flows faster
More O2 is delivered to the muscle
More CO2 is removed
Respiratory System
•
•
•
We breathe faster
Our tidal volume increases
Exchange of O2 & CO2 is quicker
Long-Term Effects (After 6 Weeks)
Circulatory System
•
•
•
•
•
•
Heart becomes bigger
Heart becomes stronger
Heart walls become thicker
Can pump more blood per minute
Decreased resting HR
Higher stroke volume & cardiac output
Respiratory System
•
•
•
•
Increase blood supply
Vital capacity increases (lung volume)
Greater gas exchange with each breath
More efficient gas exchange
Diet &
Nutrition







Minerals
Vitamins
Protein
Fat
Carbohydrates
Fibre
Water
•
•
•
•
•
•
•
–
–
–
–
–
–
–
–
–
–
–
–
–
Most
Valuable
Player
Football
Club
F
W
Calcium
‘C’
Meat
Cheese
Bread
Cereal
–
–
–
–
–
–
–
Minerals
Vitamins
Protein
Fat
Carbohydrates
Fibre
Water
Strong teeth and bones
To prevent scurvy
Growth and repair
Slow energy
Fast energy
Helps digestion
Needs to be replaced
Extreme Body Types (Somatotypes)
• Endomorph – lots of fat
• Mesomorph – lots of muscle
• Ectomorph - skinny
•
Over-fat = More body fat than you should have
•
Obese = People who are very over-fat
•
Overweight = Having weight that is in excess of normal. This is
not harmful unless the extra weight is made up of excess fat.
Socially
Acceptable Drugs
Stimulants
•
Stimulate circulatory and nervous
systems
•
Can work hard for long periods
of time without feeling pain &
fatigue
•
•
•
Dangers: Ignoring pain & fatigue
can lead to injury
•
Examples include: amphetamines,
speed, cocaine
Anabolic Steroids
•
•
Hormones that help build &
repair muscle.
Can train harder and longer
•
Dangers: If you take artificial
hormones your body stops making
its own. Causes aggression,
infertility, cancer, growth of facial
hair & deepening voice in females.
Examples: testosterone
Nicotine – cigarettes. Nicotine,
tar and carbon monoxide. Affects
sports performance by getting
less oxygen to working muscles,
so you tire easily.
Alcohol - affects co-ordination,
balance, reaction time. Acts as a
SEDATIVE, slowing reactions
and impairing judgement
Diuretics
•
•
•
Narcotic Analgesics
Increase the amount of water
excreted in urine
Misused by boxers & jockeys
who need to lose weight to
make the correct weight.
•
Pain killers
•
Dangers: Ignoring pain &
fatigue can lead to injury
•
Very addictive
•
Examples: morphine, heroin,
codeine
Beta Blockers
•
Block the effect of adrenaline
•
Calm athletes nerves. (Archery,
shooting)
•
Dangers: reduce blood
pressure, can cause depression.
Blood Doping
•
Increasing the number of red blood cells
•
Red blood cells carry O2. Increasing O2 helps endurance athletes perform better for
longer
•
Blood is withdrawn and red blood cells extracted & frozen. Immediately before the
event they are injected into the athlete
•
Dangers: Infection & blocked capillaries
Foot Infections
•
Athlete’s foot – fungus between toes. Spread by contact or on wet floors
•
Athletes foot powder cures it
•
Verruca – is a wart on the sole of the foot. Spread by contact or on wet floors
•
Treated by creams or by a chiropodist
Sports Injuries
•
Fractures – breaks or cracks in bone
•
Dislocation – a bone out of place at a joint
•
Tennis and golfers elbow – joint injury – over use
•
Knee cartilage – torn – joint injury
•
Dehydration – loss of too much body fluid
•
Hypothermia – core body temperature too low
Treatment of Soft
Tissue/Sprain
Rest
Ice the area
Compression (bandage)
Elevate the injury
Bleeding
Apply direct pressure
Elevate
Additional pressure to pressure point
Prevention of Injury
•
Rules
•
Correct clothing/ footwear
•
Protective clothing/ equipment e.g. shin pads, gum shields, post protectors
•
Warm up and cool down
•
Balanced competition – Same age, sex, skill level/ grade, weight
What should you consider when you
approach an unconscious person?
If they are breathing and have a pulse:
Put them into the Recovery Position
If they are not breathing :
Danger
Response
Airway
Breathing
Circulation
Start ABC - (mouth to mouth)
If they are breathing and there is no pulse:
Start ABC and Cardiac Massage
Cardiac Massage
•
If casualty is not breathing and has no pulse, first
phone the ambulance, then give two breaths and
fifteen chest compressions until help arrives.
•
These chest compressions do the same job as the
heart in pumping blood to vital organs.(You are not
really trying to start the heart).
Recovery Position
•
If the casualty is breathing and has a pulse (but are unconscious), place on their side in the recovery
position and keep checking they are breathing & have pulse until help arrives.
•
This keeps airway clear.
The Circulatory System
Is made up
of the:
•
•
•
•
•
Heart
Arteries (O2 away from the heart)
Veins (blood towards the heart)
Capillaries (small blood vessels)
Our blood (with O2 in it)
Pathway of Blood…
Remember stages 1-5 (and 12), and 6-11 are working simultaneously to provide
deoxygenated blood to the lungs (1-5) and oxygenated blood to the muscle tissues (6-11)
1
2
3
4
5
6
7
8
9
10
11
12
Right Atrium
Tricuspid Valve
Right Ventricle
Pulmonary Valve
Pulmonary Artery
Pulmonary Vein
Left Atrium
Bicuspid Valve
Left Ventricle
Aortic Valve
Aorta
Vena Cava
Double Circulatory System
•
The heart acts as a pump in a double circulatory system
•
The two sides of the heart are separated by the SEPTUM
•
The right side always deals with de-oxygenated blood & sends it to the lungs
•
The left side always deals with oxygen rich blood and sends it round the body
The Circulatory System Definitions
Heart Rate
Is the number of BPM (lower = fitter)
HR x SV = Cardiac Output
Stroke Volume
Is the amount of blood pumped out per beat
(increases as walls get stronger (heart pumps out more blood per beat)
Cardiac Output
Is the amount of blood ejected per minute (increases with fitness)
Blood Vessels
•
•
•
•
•
•
Arteries
No valves
Go away
Narrow lumen
High Pressure
Thick muscle
Mainly oxygenated
Veins
Have valves
Go towards (in) heart
Large lumen
Low Pressure
Thin muscle
Mainly deoxygenated
Capillaries
No valves
Low Pressure
1-cell thick
Gaseous Exchange
Blood
•
Red blood cells
Transport oxygen from lungs to tissues (Haemoglobin)
•
Plasma
Transport carbon dioxide from tissues to lungs (and
glucose and mineral salts to tissues)
•
Platelets
Help in blood clotting (forming scabs)
•
White blood cells
Immune system, defence against disease.
BLOOD PRESSURE =
THE AMOUNT OF BLOOD FORCED THROUGH
A BLOOD VESSEL IN ONE CONTRACTION
Blood Pressure
The Respiratory System
Parts of the Respiratory System
•
•
•
•
•
•
•
•
•
•
•
•
Air is breathed into the nose, where it is filtered by cilia (tiny hairs) and warmed and
moistened by mucus.
The epiglottis (a small flap of cartilage) stops food going into the windpipe instead of the
gullet.
The larynx is the voice box.
The windpipe or trachea is a flexible tube held open by rings of cartilage.
The lungs are soft and spongy and are in a space called the thoracic cavity.
The pleural membrane is a slippery skin that protects the lungs as they rub against the
ribs.
The windpipe or trachea is a flexible tube held open by rings of cartilage.
The lungs are soft and spongy and are in a space called the thoracic cavity.
The ribs protect the lungs. Intercostal muscles in between the ribs help us breathe in and
out.
In the lungs, the trachea branches into two bronchi. Each is a bronchus.
The bronchi branch into smaller bronchioles.
The bronchioles end in bunches of tiny air sacs called alveoli. Their walls are thin so
gases can pass through them.
Mechanisms of Breathing
Ribs
INSPIRATION
(breathing in)
EXPIRATION
(breathing out)
Components of Air
Diaphragm
You breathe IN
You breathe OUT
Upwards
and
outwards
Contracts
and moves
downwards
Oxygen
21%
17%
Carbon
Dioxide
0.04%
4%
Downwards
and inwards
Relaxes
and moves
upwards
Water
Vapour
Not much
Quite a lot
Nitrogen
79%
79%
GASEOUS EXCHANGE
•
Gaseous exchange takes place in the alveoli of the
lungs
•
Capillaries (are one cell thick) surround the alveoli.
The oxygen from the lungs pass into the
capillaries and this then goes back to the heart to
be pumped round the body
•
The carbon dioxide passes from the blood into
the lungs and is then breathed out.
Respiratory Terms
Term
Description
Amount at rest
Breathing
frequency
The number of breaths per minute
12–16 breaths for an
average adult
Tidal volume
The volume of air breathed in or out per breath
0.5 litres per breath
Minute
ventilation
The volume of air breathed per minute
6 litres per minute
Vital capacity
Maximum amount of air that can be forcibly
inhaled and exhaled in one breath
500 ml
Total lung
capacity
All the air in the lungs after a maximum
inhalation
6000 ml
Residual lung The amount of air left in the lungs after a forced 1200 ml
volume
breath out
Cranium
Clavicle
Sternum
Ribs
Ilium
Scapula
Humerus
Radius
Ulna
Carpals
Metacarpals
Phalanges
Femur
Patella
Fibula
Tibia
Tarsals
Metatarsals
Composition of Bones
•
Periosteum – grows around the cartilage.
Controls the shape & thickness of the bone.
•
Bone cells appear at the end of bones – the
growth plates or epiphyseal plates.
•
The epiphysis is at the end of the bone.
•
The diaphysis is the shaft (length) of the bone.
•
•
•
•
Cartilage – prevents bones rubbing together. Becomes thicker with exercise.
Compact bone - hard and strong, it protects the bone from breaking. Becomes thicker with exercise.
Marrow cavity – contains bone marrow. With exercise, production of red & white blood cells is speeded up.
Spongy bone – helps with shock absorption. This increases through exercise.
Ossification
•
From cartilage to bone
5 Functions of the Skeleton
1.
MOVEMENT
Muscles are attached to bone by tendons, and these allow us to apply movement at joints
2.
SHAPE
Without your skeleton you’d be a shapeless lump
3.
PROTECTION
Vital organs, e.g. – Ribs –heart and lungs), Cranium – brain) Vertebrae – Spinal Cord
4.
SUPPORT
Skeleton provides attachment and support for organs.
5.
BLOOD PRODUCTION
Red Blood Cells are made in the bone marrow of larger bones.
Four TYPES of Bone
•
•
•
•
LONG BONES – arms, legs, hands, feet, fingers, toes.
Used for movement.
SHORT BONES
Carpals & tarsals. Fine movement & strength.
FLAT BONES
Scapula, cranium, pelvis. Protection of vital organs.
IRREGULAR BONES
Vertebrae. Protection & support.
Vertebral Column
A joint is defined as ‘a place where two, or more, bones meet’
Structure of a Synovial Joint
•
Joint capsule: holds the bone together and
protects the joint.
•
Synovial membrane: This lines the capsule
and contains liquid called the synovial fluid.
•
Joint cavity: This is a small gap between the
bones that is filled by synovial fluid. This
lubricates the joint so bones move easier.
•
Cartilage: At the end of bones to prevent
them rubbing together.
•
Ligaments: Hold bones together.
Freely Movable Joints
Ball and socket:
Hinge:
Pivot:
Saddle:
Gliding:
Condyloid:
Hip – cross over step in javelin
Shoulder – bowling in cricket
Elbow – press ups
Knee – kicking a ball
Neck, Radius & Ulna
Thumb
Vertebrae – sit up
Carpals – dart throw
Fixed Joints
These bones can’t move at all e.g. cranium (skull).
The plates in the cranium are fused together for
greater strength.
Slightly Moveable
•
•
The bones at a slightly moveable joint can move
very slightly. They are held together by ligaments
and are cushioned by cartilage.
A good example of this joint is the vertebrae and the
ribs and sternum.
4 Functions of Muscular System
Help with the circulation of our blood
Protect and keep our abdominal organs in place
Give us our own individual shape
Generate body heat when they contract.
3 Types of Muscle
Skeletal/Voluntary: attached to bones
Work when we want them to, when we decide.
Cardiac: forms the wall of the heart
Never stops or tires.
Involuntary: found in the walls of smooth organs
Work without conscious effort
Antagonistic Pairs
Muscles work in antagonistic pairs.
Working muscle = prime mover or agonist
The relaxing muscle is called the antagonist.
e.g. to flex the arm: Biceps = agonist, triceps = antagonist
To extend the arm Triceps = agonist, biceps = antagonist.
The hamstrings and quadriceps are another example
11 Key Muscles
Movement
Flexion – bending a limb at a joint. (Decreasing the angle).
Extension – Straightening a limb at a joint. (Increasing the angle).
Adduction – Movement towards the mid line of the body.
Abduction – Movement away from the mid line of the body.
Muscle Attachment
Muscle Tone and Posture
Origin “...is where the muscle
joins the FIXED bone.”
Insertion “…is where the muscle
is attached to the MOVING bone.”
Some muscle fibres are always
in a state of contraction, due to
complete nervous stimulation.
This state of partial contraction
is
called
muscle
tone.
Posture is the ability to keep
our centre of gravity over
our base of support.
Muscle Contraction
Muscle Fibres
FAST TWITCH - Large, tire quickly, powerful - SPRINTERS
ISOTONIC
- muscle tenses and shortens/lengthens
ISOMETRIC - muscle tenses but length stays the same
SLOW TWITCH – Contract slowly, don’t tire easily - MARATHON
REMEMBER !!!
As soon as you are allowed to
open your exam paper write down
the following -
REMEMBER !!!
• Mental, Social, Physical benefits
• HRF – Body comp, CV, Endurance, Flex, Strength
• SRF – Agility, Balance, Co-ord, Power Reaction
time, Speed. (ABCPRS)
• Specificity, Progression, Overload, Reversibility,
Tedium, Individual Needs, Moderation. (SPORTIM)
• Frequency, Intensity, Time, Type. (FITT)
REMEMBER !!!
• Rest, Ice, Compression, Elevation. (RICE)
• Danger, Response, Airway, Breathing,
Circulation. (DRABC)