Transcript File - Portumna Community School

25/03/2016
Physical Education
Regular Exercise
James Coughlan
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Mission Statement
 We are a Community School committed to
a community of learning, providing a
comprehensive educational experience to
all. We recognise the development of each
students’ social, intellectual, physical and
spiritual potential while all the time
supportive of the partnership of the school,
home and community.
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Background Information
 A strong fit person can do twice the work with
half the effort compared to a sedentary individual.
 Three components of fitness are stamina,
suppleness and strength.
 Strong stomach muscles are important for good
posture and avoiding back pain.
 Many aches and pains we suffer from are really
due to poor muscle tone and poor posture.
 One hundred years ago human muscle provided
40% of the energy used in factories, workshops
and farms, now it is less than 1%
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Modern Living
 Look at the amount of labour saving devices.
 This has created problems for people living this
high tech society.
 If muscles are not used in an active and energetic
way, then they will atrophy.
 Total muscle mass or lean tissue will get smaller,
and the body becomes weaker – carrying a school
bag will become a marathon task.
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Exercising For Strength
 Exercising for strength is different from exercising
for stamina or to improve strength.
 Improving strength involves dynamic high tension
exercises with no more than five or ten repetitions
at one time or holding static positions for a few
seconds.
 Seek advice and follow a programme that is
tailored for your needs.
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Muscle fibres – the body’s
“action kit”
 All muscular work involves complex chemical
processes.
 This involves molecules of fat and sugar breaking
down to release energy to power muscles.
 This process goes on in tiny muscle fibres, each
about the size of a human hair.
 The body has over 600 muscles containing over 6
billion muscle fibres of different length.
 When groups of fibres act together, they can move
the limbs in a powerful manner, the more fibres
recruited the stronger the muscular actions.
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Male / Female fibres
 As the body becomes stronger, muscles adapt
quite remarkably.
 In males the fibres become thicker as a result of
the hormone testosterone.
 In females the recruitment of more muscle fibres
rather than an increase in muscle size represents
an increase in strength gain.
 Each fibre becomes more efficient in generating
the appropriate tension.
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Anaerobic metabolism –
instant energy
 Muscles can work for limited periods without
oxygen, this is called anerobic work.
 If you lift heavy objects for a limited period, the
body uses an energy store located in the fibres. As
the muscles tire a waste product called “lactic
acid” builds up in the muscles, causing fatigue.
 Anaerobic energy is vital to us because it provides
us with instant energy for strength and local
muscle endurance. (Climbing the stairs)
 Strength training will cause muscles to adapt
through a more efficient chemical and mechanical
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response.
Strength Circuit
 Bench press
- 3 by 8.
 Lats pull
- 3 by 8.
 Leg press
- 3 by 8.
 Shoulder press
– 3 by 8.
 Arm curl
- 3 by 8.
 Knee raise
-3 by 8.
 Sit ups (legs elevated) –3 by 8.
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Energy For Action – Sunlight
the body’s energy source.
 When we bend an elbow or take a step, we use
muscle power.
 Remarkable but muscle power comes from
sunlight. It is the same kind of power that charges
the batteries of a space probe.
 This solar energy gets into the body through the
foods we eat.
 A process known as photosynthesis locks the
energy of sunlight into the starches and sugars of
plants.
 The sunlight is trapped by the green chlorophyll
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What Is The Process?
 Carbohydrates can be stored in the muscles and
the liver in the form of glycogen to provide fuel
for muscle power.
 As muscles use this locked energy, the
carbohydrate molecule breaks down into its
original components – C02 and water which are
removed from the body as waste products.
 The body can get energy from fat stores and
protein.
 75% of energy released is heat and 25% is
harnessed for muscle power.
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Aerobic Versus Anaerobic
 Food provides energy for action, just as fuel
provides energy for a car engine.
 An engine has only one way of converting fuel,
whilst the body can shift from one energy system
to another.
 Muscles tap a substance called ATP, this store is
tiny and it burns out in one second.
 The body uses another substance, CP creatine
phosphate which is also stored in muscles and this
replaces the ATP in the muscle.
 The source provides energy for ten seconds
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Anaerobic Energy
 After that, muscles can use a third energy source
glycogen a form of carbohydrate stored in your
muscles with an extra supply stored in the liver to
rebuild the ATP.
 This system releases lactic acid as a by-product
after exercise and it is this substance that causes
legs to ache.
 Anaerobic energy is vital for us to catch that bus
or for the first few minutes of muscle endurance
work.
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Aerobic Energy
 For activity that lasts longer than a few minutes,
energy must come from a longer lasting source.
 This is aerobic energy and relies on oxygen being
supplied to the muscles by the lungs, heart and
blood circulation. (Cardiorespiratory fitness)
 The oxygen breathed in is transported to the
working muscles where it combines with
molecules of fat and carbohydrate to provide
energy for aerobic activities.
 It is 16 times more efficient at generating energy
than anaerobic metabolism.
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Effects Of A Stamina
Building Programme
 The heart gets bigger and stronger which accounts
for a higher stroke volume.
 Blood circulation becomes more efficient, new
capillaries develop to deliver more oxygen to
working muscles and venous return improves.
 Active person is less likely to suffer from stroke.
 Lungs become more efficient at taking in oxygen
and eliminating carbon dioxide.
 Breathing is easier and recovery is faster.
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Carbohydrates And Fats
 At rest the body uses a mixture of carbohydrates
and fats to fuel its energy.
 Anaerobic needs – the body uses glycogen stores
as the bulk of its needs.
 Aerobic needs – exercising at 70% of maximum
heart rate – running , swimming - glycogen is the
preferred source of energy.
 After fifteen minutes of moderate exercise, the fat
burning metabolism swings into action.
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Fibre Types
 Muscle fibres are connected by nerves to the brain
and they respond to nerve impulses.
 Some muscle fibres are connected to the central
nervous system by high speed nerves.They are
called white fast twitch fibres and they provide
power movements. (Sprinter)
 Slow red twitch fibres are better suited to more
prolonged endurance. (Marathon runner.)
 The amount of fibres you have is genetically
related but how you train is also important.
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Facts
 The cheetah is the fastest sprinter – it can
accelerate to 45 m.p.h. in two seconds and reaches
70 m.p.h. at full speed. Its muscles consist of
white fast twitch fibres, it can only sustain this for
a short period.
 A flea can propel its body 200 times its own body
length in a single jump. An Olympic standard long
jumper propels his / her body just five times the
length of the athlete.
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Facts
 The monarch butterfly flies over 2,000
miles at an average speed of 75 miles per
day to reach its wintering site.
 The humming - bird flies over 5,500 miles
across the Gulf of Mexico in 24 hours.
 The human body must be kept in good
shape with regular physical activities and
healthy eating habits.
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