1.2 Anatomy, Biomechanics and Physiology

1. 1.2 Anatomy, Biomechanics and Physiology How the body responds to exercise

2. Anatomy • Anatomy: The structure and function of the body *muscles *bones *movement * joints *antagonist *agonist

3. Biomechanics • The study of the mechanics of the body e.g a golf swing *centre of gravity *base of support *line of support *force summation, *speed-height-angle of release *newton's laws of motion *projectiles

4. Physiology • Physiology: the study of how the body responds to exercise *heart rate *sweating *breathing *blood pressure *energy systems *F.I.T.T *components of fitness

5. Muscles and Bones • What bones make up the following synvoial (freely moveable) joints? Ankle (3), knee (4), hip (2), elbow (3), Shoulder (3) What muscles move the following joints? Ankle (2), knee (2), hip (2), elbow (2), Shoulder (3)

6. Joint movement • Flexion: narrowing the angle of a joint, on the ‘front’ (anterior) of the body except for knee

7. Joint movement • Extension: • widening the angle of a joint, on the ‘back’ (posterior) of the body except for knee

8. Joint movement • Abduction: moving a limb (leg or arm) away from the body Adduction: moving a limb towards the body

9. Joint movement • Rotation: turning bones in a circular motion at a joint

10. Joint movement • Match the movement with the muscles that cause it Dorsiflexion abdominals Plantarflexion anterior deltoid, pectorals Knee flexion bicep Knee extension tricep Hip flexion posterior deltoid, latissimus dorsi Hip extension tibialis anterior Trunk flexion gastrocnemius Elbow flexion quadriceps Elbow Extension hamstring Shoulder flexion hip flexors (iliopsoas) Shoulder extension gluteals

11. Agonist/Antagonist *All muscles work in pairs The agonist muscle is the contracting muscle and the antagonist is the relaxing muscle

12. Agonist/Antagonist • e.g when you do a bicep curl the biceps contracts and the triceps relaxes to allow the movement to happen

13. Agonist/antagonist • Match the muscles together with the joint [the muscles above the joint move it] Ankle gluteals and hip flexors Knee deltoid, pectorals and latissimus dorsi Hip bicep and tricep Elbow tibialis anterior and gastocnemius Shoulder quadriceps and hamstring

14. Biomechanics *Centre of gravity (C.O.G) • Point at which all parts of an object are equally balanced *Base of support (B.O.S) -the area within an objects point of contact with the ground *Line of gravity (L.O.G) -Direct line from the C.O.G to the ground

15. Stability stable, low, wide within, more Someone is _____ ______ when they have a _____ centre of gravity, a _____ base of support and their line of gravity falls _________ their base of support.

16. Force Summation • Using as many body parts as possible in the correct order (timing) to generate the most possible force

17. Force Summation e.g a discus throw using a full turn uses more body parts than a standing turn so can generate more force.

18. Projectile motion • Any object released into the air is a projectile (e.g a ball or javelin) There are 6 factors which can influence the distance of a projectile

19. Projectile motion 1 gravity: pulls a projectile back to earth 2 air resistance: head or tail wind, javelin v shot 3 spin: top or back spin 4 speed of release: run up generates momentum 5 height of release: taller release point is better 6 angle of release: 45 degrees is ideal

20. Newton’s Laws of motion * 1st law: Inertia • A body remains at rest or in motion unless acted upon by a force

21. Newton’s Laws of motion 2nd Law: Acceleration (f=m x a) - Acceleration is proportional to the force causing it, the mass of the object and the direction the force is applied

22. Newton’s 2nd Law of motion

23. Newton’s Laws of motion • 3rd Law: Action/Reaction -for every action there is an equal and opposite reaction

24. Newton’s Laws • Give a sporting example of each law 1.Inertia: 2. Acceleration: 3. Action/Reaction:

25. Physiology • What happens to the body when we exercise (short term response)? Increased heart rate blood pressure breathing rate sweating muscles stretch body temperature muscles fatigue redness of skin build up of lactic acid dry mouth/spit

26. Physiology • If we have trained every day for 6 weeks (long term response) what has happened to out body?

27. Long term responses • heart and lungs more efficient, • lower resting heart rate, • lower blood pressure, • stronger muscles, • larger heart, • blood carries more O2, • heart rate returns to resting rate faster

28. Energy Systems 1.) ATP-CP: uses creatine phosphate, short term exercise, 10 secs high intensity 2.) Anaerobic: uses glycogen, medium term exercise, 10secs-2mins, build up of lactic acid, high intensity 3.)Aerobic: uses O2, long term exercise, 5mins + low/medium intensity

29. Energy Systems

30. Energy systems • Match the exercise to the energy system (4 of each) 1.ATP-CP 2. Anaerobic 3. Aerobic *100m sprint *21k run * 400m run *shuttle runs *1RM bench press *200m swim *50m swim * 3 hour cycle *10k hike * sit ups for 1 min *cross country skiing * sprinting 20m

31. Fitness Components How can you be fit for sport? marathon, rugby, gym, dance, sumo, weight lifting, tennis, 100m, cricket What types of fitness are there?

32. Fitness components *endurance *speed *strength *flexibility *power *balance *agility *reaction time For each component list 2 sports that need to have it e.g endurance: long distance runner and a cross country skiier

33. Fitness components Endurance: marathon, 1500m swim Speed: 100m, rugby wing Strength: weight lifting, rugby prop Flexibility: gymnastics, swimming Power: rugby prop, wrestling Balance: gymnastics, skiing Agility: tennis, netball Reaction time: goalies, cricket batting

34. Fitness components Is there a sport that needs all of the components of fitness? endurance speed strength flexibility power balance agility reaction time

35. Principles of trainingF.I.T.T • Frequency: how often you train • Intensity: how hard you train • Time: how long you train • Type: how you train

36. Methods of training How can we train for our sport? Continuous Resistance Strength plyometrics Intervals fartlek circuit stretching

37. Continuous training Exercising without stopping for at least 20 minutes, low-medium intensity, good for building aerobic endurance run walk swim row cycle ski

38. Resistance Using an object as resistance to improve speed/strength/power, high intensity Weights sleds Bungy parachutes

39. Strength Using weights as resistance to improve muscular endurance, power or strength

40. Plyometrics Doing fast, explosive movements to improve speed/power, high intensity ladders hurdles bungees boxes

41. Intervals Working at a high intensity for short periods with rest between each effort Improves aerobic endurance and anaerobic threshold

42. Fartlek Continuous training that changes the speed of the effort e.g 40min run, 5minfast-5minslow x 4

43. Circuit Doing a variety of exercises for a set time with little rest between them at high intensity

44. Stretching Placing tension on a specific muscle to help improve flexibility and reduce injuries Static Dynamic PNF