Transcript Coach Grade 1 - Brentwood Trampoline Club

Club Coach
Anatomy, Physiology & Nutrition
© Tony Fagelman 2006
The Heart
• Your heart is a
muscle.
• It's located a little to
the left of the middle
of your chest,
• It's about the size of
your fist.
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The Heart
• The heart sends
blood around your
body.
• The blood provides
your body with the
oxygen and nutrients
it needs.
• It also carries
away waste
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The Heart – a pump
• Your heart is sort of like a pump, or two
pumps in one.
• The right side of your heart receives
blood from the body and pumps it to the
lungs.
• The left side of the heart does the exact
opposite: It receives blood from the
lungs and pumps it out to the body.
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Heart Beat
• Before each beat, your heart fills with
blood.
• Then its muscle contracts to squirt the
blood along. When the heart contracts, it
squeezes -
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Parts of the heart
• The heart is made up of four different blood-filled
areas, and each of these areas is called a chamber.
• There are two chambers on each side of the heart.
• One chamber is on the top and one chamber is on the
bottom.
• The two chambers on top are called the atria
• The atria are the chambers that fill with the blood
returning to the heart from the body and lungs.
• The heart has a left atrium and a right atrium. .
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Parts of the heart
• The two chambers on the bottom are
called the ventricles
• The heart has a left ventricle and a right
ventricle. Their job is to squirt out the
blood to the body and lungs.
• Running down the middle of the heart is a
thick wall of muscle called the septum
• The septum's job is to separate the left
side and the right side of the heart.
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The heart in action
• The atria and ventricles
work as a team - the atria fill
with blood, then dump it into
the ventricles.
• The ventricles then
squeeze, pumping blood out
of the heart.
• While the ventricles are
squeezing, the atria refill
and get ready for the next
contraction.
© Tony Fagelman 2006
Heart valves
• There are four valves inside the heart to
assist the flow of blood to and from the
chambers
• Two of the heart valves are the mitral valve
and the tricuspid valve.
• They let blood flow from the atria to the
ventricles.
• The other two are called the aortic valve and
pulmonary valve, and they're in charge of
controlling the flow as the blood leaves the
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FagelmanThese
2006
heart.
valves all work to keep the
Heart valves
• The other two are called the aortic valve and
pulmonary valve,
• They control the flow as the blood leaves the
heart.
• These valves all work to keep the blood
flowing forward.
• They open up to let the blood move ahead,
then they close quickly to keep the blood
from flowing backward
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The Respiratory system
• The nose, lungs
and breathing tubes
all form the
respiratory system.
Its job is to take in
oxygen for the body
cells, and get rid of
carbon dioxide.
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The Respiratory system
• Air is drawn in through the nose or mouth and then
on to the trachea.
• The trachea or windpipe branches into two tubes
called bronchi. Each one is called a bronchus, and
one goes into each lung.
• The bronchi branch into smaller tubes called
bronchioles.
• The bronchioles end in bunches of tiny air sacs or
alveoli. Each one is called an alveolus. Their walls
are so thin that gas can pass through.
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Breathing
• Breathing is your way of taking in oxygen
and getting rid of carbon dioxide. It is also
called respiration.
• Breathing in is also called inspiration.
• Breathing out is also called expiration.
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Breathing in
• When you breathe in:
• The intercostal
muscles and
diaphragm contract
to make the chest
cavity larger.
• Air is pushed into the
lungs by the air
pressure outside.
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Breathing out
• When you breathe out
the opposite changes
take place:
• The intercostal muscles
and diaphragm relax to
make the chest cavity
smaller.
• The lungs get
compressed, forcing air
out and up the windpipe.
© Tony Fagelman 2006
The human skeleton
• Protection
Delicate parts of the body need
protection.
a) The skull protects the brain
b) The vertebral column protects
the spinal cord.
c) The rib cage protects the
heart and the lungs
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The human skeleton
• Support
The body needs a skeleton to:
a) Hold the vital organs in place
b) Provide support for the body.
• Movement
Muscles act on the bone to cause
movement.
a) The skeleton is jointed which
allows a wide range of movement.
b) Different joints allow various
kinds of movement.
© Tony Fagelman 2006
The human skeleton
• Blood Production
Red and White blood cells are
produced in the marrow cavities of
bones.
Calcium and other minerals are
stored in the body
• For more information go to
http://www.geocities.com/sjb_physed/
GCSEPE_Theory_Bones.html
© Tony Fagelman 2006
•
Muscles
• Muscles you control are called Voluntary
muscles, they contain:
• Bundles of cells called muscle fibres.
• Nerves which carry messages to and from
your brain.
• A muscle contracts when messages from
the brain race along the nerves to the
fibres, telling them to shorten.
• It relaxes when messages tell the fibres to
lengthen again.
© Tony Fagelman 2006
Muscles in our body
© Tony Fagelman 2006
What our muscles do
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Muscles Main Action
Deltoid Raises your arm sideways at the shoulder.
Biceps Bends your arm at the elbow.
Abdominals (4 muscles) Pull in the abdomen. Flex the spine so you can
bend forward.
Quadriceps (4 muscles) Straighten the leg at the knee. Keep it straight
when you stand.
Pectoral Raises your arm at the shoulder. Draws it across your chest.
Latissimus Dorsi (lats) Pulls your arm down at the shoulder. Draws it behind
your back.
Trapezius Holds and rotates your shoulders. Moves your head back and
sideways.
Triceps Straightens your arm at the elbow joint.
Gluteals (3 muscles) Pull your leg back at the hip. Raise it sideways at the
hip.
Hamstrings (3 muscles) Bend your leg at the knee.
Gastrocnemius Straightens the ankle joint so you can stand on your tiptoes.
© Tony Fagelman 2006
Muscles work in pairs
• Muscles are attached to two different bones by
tendons. When the muscle contracts only
one bone moves.
– Muscles can only pull. To make a joint move in
two direction, you need two muscles that can
pull in opposite directions.
• Antagonistic muscles are pairs of muscles that work
against each other.
• One muscle contracts while the other one relaxes and
vice versa.
© Tony Fagelman 2006
Use of muscles
• Various things can happen to your muscles if you either
use them constantly, or underuse them.
– If you use your muscles a lot and they don't get enough oxygen,
they feel tired. This is called Muscle Fatigue.
– Your muscles get smaller if you don't use them. This is called
Muscle Atrophy
– Sometimes your muscle might suddenly contract and won't relax.
This is called Cramp.
– Muscles always have some tension in them and never relax
completely. This is called muscle tone.
– Exercise improves muscle tone and this then improves your
posture. With an improved posture you put less strain on your
muscles, joints and bones, and you won't get injured as easily.
© Tony Fagelman 2006
Muscle Contraction
• Concentric
– When working normally and shortens
• Eccentric
– Contracted when lengthening
• Concentric and Eccentric are ISOTONIC
• Isometric
– Aka Static, muscle contracts but no
movement takes place
© Tony Fagelman 2006
Joints
• There are three types of joint:
– Fibrous Joints
– Cartilaginous Joints
– Synovial Joints
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Fibrous joints
• A fixed, or Immovable
Joint
• Tough fibre holds the
bones together.
• An example of a fixed
joint is between the
bones in the skull.
© Tony Fagelman 2006
Cartilaginous Joints
• These are “Slightly
Movable Joints”
• Each of the bones rests
on a cushion of cartilage.
• The bones can move
slightly, but ligaments
stop them moving too far.
• An example of a slightly
movable joint is the joint
between two vertebrae.
© Tony Fagelman 2006
Synovial Joints
• A freely movable joint
• They contain synovial
fluid inside a pocket
called the synovial
membrane. This
lubricates the joint.
• All the moving parts are
held together by
ligaments.
• An example of a freely
movable joint is the elbow
joint.
© Tony Fagelman 2006
Joint Movement
Extension
Flexion
Abduction
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Rotation
Abduction
C
k
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n
d
y
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• Ball and Socket - this typei of joint
d
can move in all directions and
also
rotate.
t
• Hinge - this type of joint canh go
i
backwards and forwards, but
not
s
side-to-side.
t
y
• Pivot - this type of joint is between
the atlas and axis bones in pyour
e
neck.
o
f can
• Condyloid - this type of joint
j
move forward and backwards,
left
o
to right, but it can't rotate. i
• Gliding - this type of joint allows
n
the bones to move a little bitt in all
c
directions by sliding over each
a
other.
n
m
• Saddle - this type of joint allows
o
all movement except rotation.
v
e
f
© Tony Fagelman 2006
o
r
Moveable Joints
Nutrition
Terminology
• Food
• Nutrition
• Diet
• Energy
• Metabolic rate
• Energy consumption
© Tony Fagelman 2006
Food
• What we eat!
• Contains nutrients such as
– Carbohydrates, fats, protein, vitamins,
minerals, fibre & water
• These vary widely within different foods
• Important to eat a variety of foods to fulfil
the bodies requirements for all nutrients
© Tony Fagelman 2006
Nutrition
• The process by which chemicals are taken
up by the body in order to provide the
energy and nutrients to keep it alive and
healthy
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Diet
• Often misinterpreted
• Diet is a pattern of eating habits and food
consumption which results in a specific
nutrient consumption to have a particualr
desired effect
– Low fat diet
– High carbohydrate diet
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Energy
• When a person exercises they use Energy
• Not all energy we need can be stored in
the body
• We replenish it by eating food
• Measured in Joules or kilojoules
(previously calories or kilocals)
© Tony Fagelman 2006
Metabolic rate
• Is the different rate of energy conversion
for each person
• For a trampolinist a useful guideline if
between 2500 – 3500 cals per day
• Depending on the degree and intensity of
training
© Tony Fagelman 2006
Energy consumption
• Plays an important part in weight control
• If a person consumes more energy than is
required, then the excess energy is stored in the
body as fat and the persons weight increases
• If a person uses more energy than is consumed,
then the body will call upon the energy stores
and the person will lose weight
• It is important that the body consumes energy at
the rate it is being used
© Tony Fagelman 2006
Carbohydrates
• Important to maintain energy stores
• Foods high in carbohydrates
– Complex (natural unrefined state)
– Simple (refined foods, to absorb carbs rapidly ie sugar)
• Wholemeal bread, pasta, cereals, pulses, peas, beans,
vegetables and nuts
• Typical carbohydrate intake
– Male: 250-350g per day
– Female: 150 – 300g per day
• It is recommended that we try to provide 50% or more of
the energy in our diets from carbohydrates
© Tony Fagelman 2006
Fats
• An important nutrient and source of energy
• Fats storage:
– insulates the body against cold
– protects vital organs
• No more than 35%-40% of the total energy
intake should come from this source
© Tony Fagelman 2006
Protein
• Required for building and repairing body tissue
• Amount required is usually met from a balanced
diet
• Generally we eat too much protein, even when
training and this leads to increased body weight
• Readily available in meats
– Not red meat as it contains fats
– Obtain it from white meat – fish, chicken and turkey
© Tony Fagelman 2006
Vitamins
• Not generally made from the body
• They are obtained from foods such as
liver, fruit, vegetables and dairy products
• Essential for specific functions
– Carbohydrate and protein metabolism help in
healing and infection
• Varieties of vitamins are:
– A, B,C,D,E, and K
© Tony Fagelman 2006
Minerals
• Chemicals needed by the body in order to
function properly.
• They are only needed in small (trace) amounts
• Components in:
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Bones – Calcium
Haemoglobin formation (iron)
Tooth structure (fluoride)
Transmission of signals to nerves – Sodium &
potassium
• A well balanced diet provides sufficient vitamins
and minerals. Over-consumption can lead to
toxic accumulation
© Tony Fagelman 2006
Water
• One of the most important nutrients of the body
• The main transportation system
– Carries nutrients to the tissues
– Eliminates waste products
• Plays an important role in regulating body temperature
• During exercise water absorbs the heat generated by
energy production and carries it to the skin for cooling
• Sweating also has a cooling effect by evaporated heat
loss
• Small amount of water loss (2%-3%) can seriously
impair performance
© Tony Fagelman 2006
Recommended eating habits
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Eat a variety of foods
Eat a good quantity of high fibre foods
Eat only small quantities of foods containing fats
Avoid fast foods, such as those with colourings and
preservatives
Eat carbohydrate foods
Grill foods rather than fry them
Take in low fat, low cholesterol foods
Take in regular quantities of liquid
For snacks eat nuts, fruit, low fat yoghurt and muesli
bars
Eat small quantities regularly
© Tony Fagelman 2006
Pre-event/competition meal
• Rehearse their competition preparation during training
• Train at the same time as they will compete
• Prior to competition many trampolinists will taper off
training, but they should retain a balanced normal diet to
maintain their carbohydrate stores
• 3-4 hours before competition or training, trampolinists
should try to eat a light carbohydrate meal and relatively
high levels of fluid
• Avoid fats and meats as they are slow to digest
• Avoid glucose drinks before a competition
© Tony Fagelman 2006
During event nourishment
• Maintain adequate body fluids
• Regularly sip water to prevent overheating
• If hungry, drink fluids containing
carbohydrates, this sustains body fluids
and provides a source of energy
© Tony Fagelman 2006
Post exercise replenishment
• After exercise it is important to restore
energy levels as soon as possible
• Aim to consume fluids and carbohydrates
with 1 – 1.5 hours after exercise
• This is when the muscles ability to
replenish its glycogen store is at its
greatest
© Tony Fagelman 2006
Any Questions?
© Tony Fagelman 2006