1.2 Anatomy, Biomechanics 1.2 Anatomy, Biomechanics and Physiologyand Physiology

How the body responds to How the body responds to exerciseexercise

AnatomyAnatomy

Anatomy: Anatomy:

The structure and function of the bodyThe structure and function of the body

*muscles *bones*muscles *bones

*movement * joints*movement * joints

*antagonist *agonist *antagonist *agonist

BiomechanicsBiomechanics The study of the mechanics of the body The study of the mechanics of the body

e.ge.g a golf swing a golf swing

*centre of gravity *centre of gravity *base of support*base of support*line of support *line of support *force summation,*force summation,*speed-height-angle of release*speed-height-angle of release*newton's laws of motion *newton's laws of motion *projectiles*projectiles

PhysiologyPhysiology Physiology: the study of how the body Physiology: the study of how the body

responds to exerciseresponds to exercise

*heart rate *heart rate *sweating *sweating *breathing*breathing*blood pressure *blood pressure *energy systems *energy systems *F.I.T.T*F.I.T.T*components of fitness *components of fitness

Muscles and BonesMuscles and Bones

What bones make up the following What bones make up the following synvoial (freely moveable) joints?synvoial (freely moveable) joints?

Ankle (3), knee (4), hip (2), elbow (3),Ankle (3), knee (4), hip (2), elbow (3),

Shoulder (3)Shoulder (3)

What muscles move the following joints?What muscles move the following joints?

Ankle (2), knee (2), hip (2), elbow (2),Ankle (2), knee (2), hip (2), elbow (2),

Shoulder (3)Shoulder (3)

Joint movementJoint movement FlexionFlexion: narrowing the angle of a joint, on the : narrowing the angle of a joint, on the

‘front’ (anterior) of the body except for knee‘front’ (anterior) of the body except for knee

Joint movementJoint movement

ExtensionExtension: : widening the angle widening the angle

of a joint, of a joint,

on the ‘back’ on the ‘back’

(posterior) of the (posterior) of the

body except for body except for

kneeknee

Joint movementJoint movement

AbductionAbduction: moving a limb (leg or : moving a limb (leg or arm) away from the bodyarm) away from the body

AdductionAdduction: moving a limb towards the : moving a limb towards the bodybody

Joint movementJoint movement

RotationRotation: :

turning bones in turning bones in

a circular motion a circular motion

at a jointat a joint

Joint movementJoint movement Match the Match the movementmovement with the with the musclesmuscles that cause it that cause it

DorsiflexionDorsiflexion abdominalsabdominalsPlantarflexionPlantarflexion anterior deltoid, pectorals anterior deltoid, pectorals Knee flexionKnee flexion bicepbicepKnee extensionKnee extension triceptricepHip flexionHip flexion posterior deltoid, latissimus posterior deltoid, latissimus

dorsidorsiHip extensionHip extension tibialis anteriortibialis anteriorTrunk flexionTrunk flexion gastrocnemiusgastrocnemiusElbow flexionElbow flexion quadricepsquadricepsElbow ExtensionElbow Extension hamstringhamstringShoulder flexionShoulder flexion hip flexors (iliopsoas)hip flexors (iliopsoas)Shoulder extension Shoulder extension glutealsgluteals

Agonist/AntagonistAgonist/Antagonist

*All muscles work in pairs*All muscles work in pairs

The The agonistagonist muscle is the muscle is the contractingcontracting muscle and the muscle and the antagonistantagonist is the is the relaxingrelaxing muscle muscle

Agonist/AntagonistAgonist/Antagonist

e.g when you do a bicep curl the e.g when you do a bicep curl the biceps contracts and the triceps biceps contracts and the triceps relaxes to allow the movement to relaxes to allow the movement to happenhappen

Agonist/antagonistAgonist/antagonist

Match the muscles together with the jointMatch the muscles together with the joint

[the muscles above the joint move it][the muscles above the joint move it]

AnkleAnkle gluteals and hip flexorsgluteals and hip flexorsKneeKnee deltoid, pectorals and latissimus dorsideltoid, pectorals and latissimus dorsi

HipHip bicep and tricepbicep and tricep

ElbowElbow tibialis anterior and gastocnemiustibialis anterior and gastocnemius

ShoulderShoulder quadriceps and hamstringquadriceps and hamstring

BiomechanicsBiomechanics

**Centre of gravityCentre of gravity (C.O.G) (C.O.G)- Point at which all parts of an object are equally Point at which all parts of an object are equally

balancedbalanced

**Base of supportBase of support (B.O.S) (B.O.S)-the area within an objects -the area within an objects point of contact with the point of contact with the groundground

**Line of gravityLine of gravity (L.O.G) (L.O.G)-Direct line from the C.O.G to -Direct line from the C.O.G to the groundthe ground

StabilityStability

stable, low, wide within, morestable, low, wide within, more

Someone is _____ ______ when they Someone is _____ ______ when they have a _____ centre of gravity, a have a _____ centre of gravity, a _____ base of support and their line of _____ base of support and their line of gravity falls _________ their base of gravity falls _________ their base of support.support.

Force SummationForce Summation

Using as many Using as many body partsbody parts as as possible in the possible in the correct ordercorrect order

(timing) to generate the most (timing) to generate the most possible possible forceforce

Force SummationForce Summation

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

Projectile motionProjectile motion Any object released into the air is a projectile (e.g Any object released into the air is a projectile (e.g

a ball or javelin)a ball or javelin)

There are 6 factors which can influence the distance There are 6 factors which can influence the distance of a projectileof a projectile

Projectile motionProjectile motion

1 gravity: pulls a projectile back to earth1 gravity: pulls a projectile back to earth

2 air resistance: head or tail wind, javelin v 2 air resistance: head or tail wind, javelin v shotshot

3 spin: top or back spin3 spin: top or back spin

4 speed of release: run up generates 4 speed of release: run up generates momentummomentum

5 height of release: taller release point is 5 height of release: taller release point is betterbetter

6 angle of release: 45 degrees is ideal6 angle of release: 45 degrees is ideal

Newton’s Laws of motionNewton’s Laws of motion

* 1* 1stst law: Inertia law: Inertia- A body remains at rest or in motion A body remains at rest or in motion

unless acted upon by a forceunless acted upon by a force

Newton’s Laws of motionNewton’s Laws of motion

22ndnd Law: Acceleration (f=m x a) Law: Acceleration (f=m x a)

- Acceleration is proportional to the - Acceleration is proportional to the force causing it, the mass of the force causing it, the mass of the object and the direction the force is object and the direction the force is appliedapplied

Newton’s 2Newton’s 2ndnd Law of motion Law of motion

Newton’s Laws of motionNewton’s Laws of motion

• 33rdrd Law: Law:

Action/ReactionAction/Reaction

-for every action -for every action

there is an equal there is an equal

and opposite and opposite

reactionreaction

Newton’s LawsNewton’s Laws

Give a sporting example of each lawGive a sporting example of each law

1.Inertia:1.Inertia:

2. Acceleration:2. Acceleration:

3. Action/Reaction:3. Action/Reaction:

PhysiologyPhysiology What happens to the body when we exercise (short term What happens to the body when we exercise (short term

response)?response)?IncreasedIncreased heart rateheart rateblood pressureblood pressurebreathing ratebreathing ratesweatingsweatingmuscles stretchmuscles stretchbody temperaturebody temperaturemuscles fatiguemuscles fatigueredness of skinredness of skinbuild up of lactic acid build up of lactic acid dry mouth/spitdry mouth/spit

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

Long term responsesLong term responses

heart and lungs more efficient, heart and lungs more efficient, lower resting heart rate, lower resting heart rate, lower blood pressure, lower blood pressure, stronger muscles, stronger muscles, larger heart, larger heart, blood carries more O2, blood carries more O2, heart rate returns to resting rate heart rate returns to resting rate

fasterfaster

Energy SystemsEnergy Systems

1.) 1.) ATP-CPATP-CP: uses creatine phosphate, : uses creatine phosphate, short term exercise, 10 secs high short term exercise, 10 secs high

intensityintensity2.) 2.) AnaerobicAnaerobic: uses glycogen, medium : uses glycogen, medium

term exercise, 10secs-2mins, build term exercise, 10secs-2mins, build up of lactic acid, high intensityup of lactic acid, high intensity

3.)3.)AerobicAerobic: uses O2, long term : uses O2, long term exercise, 5mins + low/medium exercise, 5mins + low/medium intensityintensity

Energy SystemsEnergy Systems

EnergyEnergy

systemsystemEnergyEnergy

usedusedIntensityIntensity Duration Duration

ATP-CPATP-CP

AnaerobicAnaerobic

Aerobic Aerobic

Energy systemsEnergy systems

Match the exercise to the energy system Match the exercise to the energy system (4 of each)(4 of each)

1.ATP-CP 2. Anaerobic 3. Aerobic1.ATP-CP 2. Anaerobic 3. Aerobic

*100m sprint *21k run * 400m run *100m sprint *21k run * 400m run *shuttle runs *1RM bench press *shuttle runs *1RM bench press *200m swim *50m swim * 3 hour cycle*200m swim *50m swim * 3 hour cycle*10k hike * sit ups for 1 min *10k hike * sit ups for 1 min *cross country skiing * sprinting 20m*cross country skiing * sprinting 20m

Fitness ComponentsFitness Components

How can you be fit for sportHow can you be fit for sport??marathon, rugby, gym, dance, sumo,marathon, rugby, gym, dance, sumo,weight lifting, tennis, 100m, cricketweight lifting, tennis, 100m, cricket

What types of fitness are thereWhat types of fitness are there??

Fitness componentsFitness components

*endurance *speed *strength *endurance *speed *strength *flexibility *power *balance *flexibility *power *balance *agility *reaction time*agility *reaction time

For each component list 2 sports that For each component list 2 sports that need to have itneed to have it

e.g endurance: long distance runner e.g endurance: long distance runner and a cross country skiierand a cross country skiier

Fitness componentsFitness components

Endurance: marathon, 1500m swimEndurance: marathon, 1500m swimSpeed: 100m, rugby wingSpeed: 100m, rugby wingStrength: weight lifting, rugby propStrength: weight lifting, rugby propFlexibility: gymnastics, swimmingFlexibility: gymnastics, swimmingPower: rugby prop, wrestlingPower: rugby prop, wrestlingBalance: gymnastics, skiingBalance: gymnastics, skiingAgility: tennis, netballAgility: tennis, netballReaction time: goalies, cricket battingReaction time: goalies, cricket batting

Fitness componentsFitness components

Is there a sport that needs all of the components of Is there a sport that needs all of the components of fitness?fitness?

endurance endurance speed speed strength strength flexibility flexibility power power balance balance agility agility reaction timereaction time

Principles of trainingPrinciples of trainingF.I.T.TF.I.T.T

Frequency: how often you train Frequency: how often you train Intensity: how hard you trainIntensity: how hard you train Time: how long you trainTime: how long you train Type: how you trainType: how you train

Methods of trainingMethods of training

How can we train for our sport?How can we train for our sport?Continuous Continuous Resistance Resistance Strength Strength plyometricsplyometricsIntervalsIntervalsfartlek fartlek circuitcircuitstretchingstretching

Continuous trainingContinuous training

Exercising without stopping for at leastExercising without stopping for at least20 minutes, low-medium intensity, good for 20 minutes, low-medium intensity, good for

building aerobic endurancebuilding aerobic endurance

run walkrun walkswim rowswim rowcycle skicycle ski

ResistanceResistance

Using an object as resistance to Using an object as resistance to improve speed/strength/power, high improve speed/strength/power, high intensityintensity

Weights sledsWeights sleds

Bungy parachutesBungy parachutes

StrengthStrength

Using weights as resistance to improve Using weights as resistance to improve muscular endurance, power or muscular endurance, power or strengthstrength

PlyometricsPlyometrics

Doing fast, explosive movements to Doing fast, explosive movements to improve speed/power, high intensityimprove speed/power, high intensity

ladders ladders

hurdleshurdles

bungees bungees

boxesboxes

IntervalsIntervals

Working at a high intensity for short Working at a high intensity for short periods with rest between each effortperiods with rest between each effort

Improves aerobic endurance and Improves aerobic endurance and anaerobic thresholdanaerobic threshold

FartlekFartlek

Continuous training that changes the Continuous training that changes the speed of the effortspeed of the effort

e.g 40min run, 5minfast-5minslow x 4e.g 40min run, 5minfast-5minslow x 4

CircuitCircuit

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

StretchingStretching

Placing tension on a specific muscle to Placing tension on a specific muscle to help improve flexibility and reduce help improve flexibility and reduce injuriesinjuries

StaticStatic

DynamicDynamic

PNFPNF