Preparing for Action

1. Preparing for Action In all activities it is important for the performers to be properly prepared, both mentally and physically. A warm-up before an activity starts prepares you for the work ahead. Select an activity and in your jotter write down the 3 detailed stages for a warm-up in that activity. For each stage give 2 reasons why you are doing it. A warm down gradually returns the body to its resting state when activity finishes. In your jotter write down the 2 stages of warm down. For each stage give 1 reason why you are doing it. Performers must be mentally prepared and ready for the task ahead. In your jotter write down 1 advantage of being mentally prepared.

2. The Skeletal + Muscular Systems Bones and muscles work together allowing body movement to take place. Joints are where 2 or more bones meet, there are 3 types of joint. Fixed, slightly moveable and freely moveable. The Hinge joint and Ball and Socket joint are both freely moveable joints. The knee is a hinge joint. It can only open and close like a door. The shoulder is a ball and socket joint. It rotates in all directions. Write down in your jotter another example of a hinge joint and an activity which requires this movement. Write down another example of a ball and socket joint and an activity which requires this movement.

3. The Skeletal + Muscular Systems Ligaments hold connecting bones together, and prevent over twisting and stretching. Cartilage covers the ends of bones and acts as a shock absorber reducing bones rubbing. Synovial fluid reduces friction between bones. Tendons attach muscle to bone.

4. The Skeletal + Muscular Systems Many skills are based on the way muscles can work in pairs. E.g. The biceps and Triceps. In picture 5a the prime mover (agonist) is the triceps muscle. To produce the movement the triceps contract (shorten) and the biceps (antagonist) relax. In picture 5b the prime mover is the bicep muscle. To produce the movement the biceps contract and the triceps relax. The muscles are attached to the bone by tendons. As the muscles contract they pull on the tendons which in turn pull on the bone and produce movement.

5. The Skeletal + Muscular Systems Label on the diagram 2 ball and socket joints. Label on the diagram 2 hinge joints. Label on the diagram the biceps and triceps. Label on the diagram the quadriceps and hamstrings. Label the abdominal muscles and deltoids. Select an activity, and a skill/technique. Name the main joint used in performing the skill. Describe how the movement is produced, including the muscles and tendons.

6. Principles of Training To improve fitness levels a planned programme of training is needed. To continue to improve your fitness you need to gradually work the body harder, more often and for longer than it is used to. This is known as OVERLOAD, and is based on 3 principles of training. INTENSITY – Increase the level of work FREQUENCY – Increase the amount of training sessions you undertake each week. DURATION – Increase the amount of time spend on each training session. In your jotter write down what you personal fitness programme is each week. E.g. how often you participate in activities (FREQUENCY), how long each session lasts for (DURATION)and what you actually do during each session (INTENSITY).

7. Principles of Training When you overload a training programme it is important not to make the progression too difficult or too easy. When OVERLOADING only one of F.I.D. should be increased each time. Explain in detail how you could overload your weekly activities. As you become fitter the training becomes easier. At this point to continue improving you must OVERLOAD again. This is known as the principle of PROGRESSION. When a car goes into reverse the direction it takes is backwards. In your jotter write down what the principle of REVERSIBILITY is. The principle of SPECIFICTY demands that you choose exercises which suit the specific demands of the activity you are training for. E.g the gymnast will train differently from a rugby player.

8. The Cardio-Respiratory System Human Beings need oxygen to survive. Muscles need oxygen to keep working. As an activity becomes more demanding more oxygen is needed. The bodies respiratory system (nose, lungs, mouth) and circulatory system (heart, blood vessels)work together to provide the muscles with a supply of oxygen. As you breathe in O2 enters lungs. There, O2 is absorbed into the blood. The heart is a pump which pushes blood around the body. The blood carries O2 around to muscles to keep them living and working. A waste CO2 is produced and carried by the blood back to the lungs and breathed out. As the blood loses the CO2 it collects more O2.

9. The Cardio-Respiratory System With an improved cardio respiratory system the body can cope with more exercise and less effort is needed to perform the same amount of work. In your jotter write down what effect a regular programme of exercise will have on the size of the heart and lungs. In your jotter explain why during strenuous activity breathing rate increases. If the level of work becomes too demanding, the body becomes unable to supply the working muscles with enough oxygen. The body is now working without a supply of oxygen (ANAEROBICALLY). This is known as OXYGEN DEBT. Working anaerobically builds up lactic acid in the muscles, which is painful. Through training the anaerobic system can be improved. In your jotter write down the benefits of an improved anaerobic system.

10. Cardio-Respiratory Endurance Having good Cardio Respiratory Endurance means being being able to work your heart and lungs for a long period of time.This whole body work is AEROBIC – working with oxygen. In your jotter write down 5 activities which require good CRE, and give a reason why. In your jotter copy the paragraph below filling in the missing words. With improved CRE you can work___________and___________before becoming tired. You can do the same amount of work with less_________. You recover from work___________. A programme incorporating the principles of training will improve the heart and lungs. With a better CR system oxygen can reach the muscles faster and keep the muscles working. In your jotter describe how CRE can be measured/tested.

11. Cardio-Respiratory Endurance To improve CRE the heart and lungs must be worked on a regular basis. To improve CRE it is important to work a the correct level – this is known as the TRAINING ZONE. In your jotter write down what effect exercising below the Training Zone will have. In your jotter write down what effect exercising at the top of the Training Zone will have The body’s max pulse rate is 220 beats per minute. A training zone of between 60- 80% of 220 – age is advised. E.g. 220 – 16 = 204 60% of 204 = 122 80% of 204 =163 The training zone is therefore 122 – 163 beats per minute.

12. Cardio-Respiratory Endurance CRE will improve if the heart rate is raised into the training zone and kept there for at least 20 MINUTES. There are 3 main types of running training to improve CRE. Long Continuous Running As CRE improves so can the speed or distance. Varied Pace Running Steady running mixed with faster runs and sprints. Interval Running Running set distances in a certain times. short recovery time between each run. In your jotter devise a training programme to improve CRE. Include the principles of training of FID.

13. Muscular Endurance Muscular Endurance is the ability to work a particular set of muscles for a long period of time. In your jotter write down 5 activities or skill/techniques which require good muscular endurance. Circuit training is a popular method for improving muscular endurance. Each exercise should be appropriate to the muscle group you want to improve. Exercises may use body weight only or resistance can be added in the form of equipment. In your jotter describe how resistance could be added to this exercise.

14. Muscular Endurance The exercises below can all be found in a circuit to improve muscular endurance. In your jotter write down what each exercise is, and what muscles are being improved. In your jotter think up a different exercise to improve the arms and the legs. In your jotter describe in detail how the working muscles are supplied with energy.

15. Muscular Endurance Exercises in a circuit can be based on performing repetitions in a set time. E.g. Build up time spent on each exercise or reduce the rest time between each exercise. • Other circuits concentrate on the number of repetitions performed for each exercise. It can be done in by • Discover the maximum amount of reps possible for each exercise and do ½ the maximum repetitions 3 times a week. • Discover the maximum amount of repetitions for each exercise. Perform a low, • moderate or high level circuit 3 times a week. In your jotter describe the different ways in which you could overload, to improve muscular endurance further.

16. Suppleness/Flexibility Flexibility is the range of movement across a joint. This gymnast has a very good range of movement. This is an example of Static flexibility. The performer “holds” the position. Dynamic flexibility is fast moving and “not held”. Performers in Martial Arts require dynamic flexibility to kick high and quick. In your jotter write down 1 activity which requires dynamic flexibility and the reason why. Then do the same for Static Flexibility.

17. Suppleness/Flexibility In your jotter write down the name of a test used to measure flexibility. Badminton players require a good level of flexibility. In your jotter explain how increased flexibility would improve a players overall game. A training programme to improve flexibility would include : A number of stretches relevant to the activity you wish to improve Hold each stretch for 10-15 seconds Each stretch attempted 10 times 4-5 times a week.

18. Suppleness/Flexibility In your jotter select an activity, and a skill or technique from that activity that requires flexibility. In your jotter write down a one week training programme to improve your flexibility for your chosen activity and skill. Include the FID principles of training. In your jotter write down how you would overload your training programme.

19. Strength Strength is the maximum amount of force a muscle or group of muscles can exert. The force depends on the size of the muscle. The larger the muscle the stronger it is. A degree of strength is important in all activities, especially when “weights” need to be thrown, held, lifted or carried. “Weights” can be mean many different things. E.g. Javelins, balls, opponent. In your jotter explain why the activities below require strength. In your jotter write down a test designed to measure strength.

20. Strength There are 2 types of contraction. Isometric and Isotonic. The muscles contract To hold still – no movement takes place. ISOMETRIC In your jotter write down another example for both. The muscles produce movement as they contract and relax. ISOTONIC A training programme can be designed to improve strength in most major muscle groups. The programme will be based on progressive resistance. By overloading the working muscles using a weight/resistance the muscle become stronger and the resistance is gradually increased, until you achieve the desired outcome.

21. Strength Performers interested in improving strength will need to know which parts of the body they wish to improve. A high jumper with improved leg strength will help her to jump higher. Being able to jump higher will help her to win competitions. This is known as the principle of SPECIFICITY. In your jotter select a different activity and skill. Write down the relevant muscles to that skill. Explain how an increase in strength would improve the skill. Just as there are 2 types of contraction there are also 2 types of strength training. ISOMETRIC Static exercises, Muscles held tense And still. E.g. ISOTONIC Exercises which are similar in action to the activity. E.g.

22. Strength The three main points to consider when devising a strength training programme are: 1. Decide which muscle groups to improve. E.g. Arms 2. Select the type of training. E.g. Isometric/Isotonic/Weight Machines/Free Standing 3. Select the exercises to be used. E.g. Pec Flye Machine Strength programmes are based on high workloads (weights) and low repetitions. A strength programme will include the following: Workload (75% of maximum capacity) Sets (at least 4) Repetitions (4-6) Time (30 minutes) Exercises (Begin with 3-4) Sessions (3 per week) In your jotter write down how you would progressively overload this training programme after 6 weeks and why.

23. Speed Speed means being able to cover a distance or perform a movement in a short time. The swimmer will cover 100 metres in a swimming pool in seconds. They are displaying whole body speed. A cricket bowler only uses part of their body to generate speed. In your jotter write down another example of a performer who requires whole body speed and one where only part of the body is used. In football speed is necessary as short bursts are required throughout the game. In your jotter write down three examples of when a player needs whole body speed in a game.

24. Speed In your jotter write down a test to measure whole body speed The speed of a performers reaction can also help their performance. Reaction time is the length of time from a cue to the first muscular contraction in response. Both the sprinter and the squash player react to cues or signals. The sprinter on the starting gun and the squash player reacts to their opponents movements. In your jotter explain how a good reaction time would help their overall performance. Reaction time can be improved by practising in situations which are identical or similar to the activity, e.g. A practise session full of sprint starts to.

25. Speed Factors affecting running speed include: correct technique; range of movement in ankles, hips and shoulders; strength of muscles; stride length and frequency; force exerted by leading leg and ability of muscles to cope with lactic acid build up. In your jotter choose 2 factors from the above list which influence speed and explain why. Speed can be improved through training. The training could include: AEROBIC + ANAEROBIC Work at near maximum for extended sessions. This increases muscular endurance and the muscles improve their ability to cope with lactic acid STRENGTH In your jotter write down what this would include. FLEXIBILITY In your jotter write down what this would include.

26. Power Power can be described as “fast strength” as it is the combination on strength and speed. The more speed or strength you use the more power you will produce. Explosive power is when you use maximum strength and speed. In your jotter write down the 2 main sources of power in the body. Power is needed to push a performer as fast, as high and as far as possible. In your jotter write down an example of each. Power is needed to hit, kick or throw an object or implement as far or fast as possible. In your jotter write down an example of each.

27. Power In your jotter explain how speed and strength combine together to help the following performers. Power can be improved by undertaking a training programme. This would include both speed work and exercises to improve the strength of the muscles. In your jotter write down an activity. Design a training programme using the principles of training: Frequency, Intensity, Duration and Specificity. In your jotter write down a test for measuring leg power.