Component 1. Health & Fitness Topic 1.1. Physical, emotional and social health, fitness & well-being

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1 Component 1. Health & Fitness Topic 1.1. Physical, emotional and social health, fitness & well-being Helps individual to feel and look good Develops friendships and social mixing REASONS FOR PARTICIPATING IN PHYSICAL ACTIVITY Enhances body shape Help relieves stress/tension & Stress related illness Contributes to good health and enjoyment of life Co-operation Aesthetic appreciation BENEFITS OF SPORTING CLUBS & PARTICIPATION Competition Physical Challenge PHYSICAL Emotional SOCIAL Improves cardiovascular system Ideal body composition and weight control Builds muscular strength and muscular endurance More likely to fight illnesses Helps relieves stress/tension Increasing self-esteem and confidence Enjoyment For emotional/psychological challenge Aesthetic Appreciation Co-operation Develops friendships and social mixing Competition 1

2 Effects of exercise on well-being positive and negative Positive Helps to cope with physical aspect of life Improves longevity Lower risk of psychological illness Lowers risk of eating problems Less likely to use drugs or smoke Less likely to be absent from work/school Lower resting heart rate and blood pressure Helps to control weight Stronger bones Improves body composition Negative Risk of injury Time off to recover from injury can lead to psychological problems Competition pressure can lead to psychological problems Specializing too early in one sport can reduce other opportunities Can lead to obsessive interest in body shape and weight Lifestyle Choices High Cholesterol Cholesterol is a fatty substance carried in the blood. There are 2 forms: - High density lipoproteins (HDL) the good cholesterol carries cholesterol away from the arteries to the liver. - Low density lipoproteins (LDL) the bad cholesterol it can lead to build up of plaque which can restrict blood flow in the arteries and lead to increase in blood pressure and heart problems. Work/rest/sleep Balance Exercise should help sleep. Rest allows the body to recover from training sessions in order to rebuild muscle tissue. Diet Recreational Drugs Cigarettes: reduced lung capacity, shortness of breath, heart disease., increased blood pressure, bronchitis and lung disease. Contain nicotine which is a stimulant and addictive. E-Cigarettes still contain nicotine. Alcohol: Drinking too much alcohol and binge drinking can have serious effects liver damage (cirrhosis), increased risk of cancers, weaken immune system/ Activity Level Inactivity means the cardiovascular system does not receive the benefits of exercise. Sedentary living is believed to be one of the main causes of obesity. Energy balance and nutrient is very important for a healthy lifestyle. 2

3 Topic 1.2: Consequences of a sedentary lifestyle Depression Impact on components of fitness Loss of muscles tone Risk of osteoporosis Consequences of a Sedentary Lifestyle Diabetes Depression Weight-related Conditions Trends in physical health issues OSTEOPOROSIS Weight-related conditions Bones become lighter with age and lose density. This is natural but it is a problem if too much bone is lost. A weak skeleton where bones could break easily is called OSTEOPOROSIS. Weight bearing exercise e.g. walking, running, aerobics, jumping can strengthen bones and prevent osteoporosis OVERWEIGHT having more weight than considered healthy OVER FAT too high a proportion of their body composition is fat 19% for men, 26% for women. OBESE extremely overweight, more than 20% above normal for men and 35% above normal for women In sport, being overweight is not necessarily a problem, e.g. rugby player with a lot of muscle. Sportspeople who are overfat find it difficult to perform well, apart from Sumo wrestlers 3

4 Topic 1.3: Energy use, diet and nutrition and hydration Exercise, diet, work and rest each of these have an equal part to play in ensuring happiness and well being. BALANCED DIET Daily intake of food containing right amounts and types of nutrients Macronutrients Micronutrients Carbohydrates Proteins Fats Vitamins Minerals Fibre Function Foods found in Aid to Sportsperson Ready source of energy Store of energy as Glycogen Growth and Repair of muscles/tissues. Can be used to provide energy during extended periods of exercise such as marathons. Source of energy (slow release) Can be stored in body Helps general health vision, skin condition, forming of red blood cells and clotting, good condition of bones and teeth Calcium helps growth of bones, Iron helps making red blood cells and the way blood is carried by haemoglobin. Helps Digestion. There are 2 types. Insoluble adds bulk to food so moves through digestive system Soluble helps reduce cholesterol, keeping heart healthy Fruit, cakes, beer, sweets, granulated sugar and bread, pasta rice, potatoes. Meat, fish, pulses (chick peas, lentils and beans), nuts, eggs and poultry Milk, cheese, butter, oils, chocolate, fatty meats, soya beans and corn. Fruit vitamin C Liver, carrots Vitamin A Whole grain, nuts Vit B1 Vegetable oil Vitamin E Milk and salt water fish (iodine), red meat, liver and green vegetables (iron), cheese and cereal. Leaves, seed cases, cereals and whole grains. Ready source of energy when muscles need it. Athletes training hard use carbohydrates quickly so diet should be high in this food type. Builds muscle and repairs tissue within body. Essential after injury to heal quickly. Sportspeople who have large muscles need extra protein. Increase size and weight of body beneficial to performers with extra bulk e.g. Shot putter. Excess weight can inhibit performance though. General health is important to perform well. When training hard vitamins from B group are used up more so need replenishing. Increase oxygen carrying capacity to working muscles. Iodine aids growth, essential for athlete s energy production. Iron helps produce red blood cells so carry more oxygen around body preventing fatigue. Calcium helps blood to clot, aiding recovery and strengthens bones and muscles. Less Cholesterol in the body makes the heart more efficient By keeping digestive system functioning regularly the body retains less waste Water Two-thirds of the body is water Need to replenish water which is lost in urine, sweat and condensation when we breathe Fluids and foods Water allows blood to flow more easily important when exercising as the body demands more oxygen, nutrients, heat control and waste removal. The importance of a balanced DIET diet is essential part of providing the energy needed to work and exercise, and also rest and repair tissues. Energy Balance Calories in should equal calories out The number of calories in the diet should be the number of calories used. OPTIMUM WEIGHT AFFECTED BY: Gender, Bone structure, muscle girth, genetics OPTIMUM WEIGHT IN SPORT varies according to the sport e.g. rugby forward needs strength and power to push a scrum so their optimum weight may be higher than average jockey needs to be short and small which result in low weight Everyone has their own rate of using calories, which is called metabolic rate. Active people use more energy so need more calories. 4

5 DIETARY INTAKE AND PERFORMANCE The timing of when to eat is also important for optimum performance. E.g. long distance runner - Early in a week eating more protein will help repair the runner s muscles after high intensity training. - Later in the week eating high amounts of carbohydrates will help the runners to increase glycogen stores in the liver and muscles for use in the race. - After the race it is important to restock on carbohydrates used during the race. Isotonic drinks can also be used in recovery to boost energy intake. Blood Shunting you should not exercise until 2-3 hours after last meal because when you exercise blood is sent to the working muscles, therefore there is less blood to digest food which can cause cramps and discomfort. Vasoconstriction blood vessel constrict to become narrower and reducing blood flow to this area. Vasodilation blod vessels dilate to become wider and increases the blood flow to this area. Hydration Athletes need to been correctly hydrated in order for cells, tissues and organs to function properly. Diuretic makes you produce more urine (alcohol). Maintaining the correct levels of hydration: Before, during and after exercise 5

6 Topic 3.1: relationship between health & fitness and the role of exercise KEY DEFINITIONS Health State of complete mental, physical and social well-being. Fitness The ability to meet demands of the environment Exercise Form of physical activity done primarily to improve one s health and physical fitness Performance how well a task is completed It is possible to be fit but not healthy. Many sportsmen and women suffer injuries and illnesses. E.g. Kelly Holmes (psychological), Sir Steve Redgrave (diabetes) 6

7 Topic 3.2: components of fitness, benefits and how fitness is measured and improved CARDIOVASCULAR FITNESS the ability of the heart to pump blood and deliver oxygen where needed in the body. Relies on a healthy heart, blood and blood vessels Playing 90 minutes in football matches Playing Cricket matches that could last for 3-5 days Running in a marathon MUSCULAR ENDURANCE The ability of muscles to move weight over a long period without tiring Long distance walking Long distance running Long distance swimming HEALTH RELATED COMPONENTS FLEXIBILITY movement at a joint to its fullest range Hurdling in athletics Gymnastics performing complex sequences Swimming - STRENGTH is defined as the ability to lift a maximum weight in one attempt Muscular strength Can be seen in person lifting heavy weights. BODY COMPOSITION is defined as the percentage of body weight that is fat, muscle and bone. DYNAMIC required to start and maintain movement of the body e.g. cycling or doing loads of press-ups EXPLOSIVE required when a high amount of force has to be applied quickly e.g. shot putting STATIC required when applying strength to a fixed static object e.g. pushing in a rugby scrum 7

8 SKILL RELATED FITNESS REACTION TIME The time it takes to respond to a stimulus (simple) or a variety of stimuli (choice) SIMPLE responding to a signal e.g. sprint start to a gun CHOICE responding to a variety of signals e.g. playing a shot in cricket depending on length of the ball pitched POWER Ability to apply a combination of speed and strength in an action Football Goal keeper taking a goal kick Badminton playing an overhead smash SKILL COMPONENTS AGILITY Ability to change direction quickly and still be in control Football - dribbling past an opponent at speed Rugby Running, avoiding opponents whilst in possession CO-ORDINATION Ability to use two or more parts of the body at the same time Pole vaulting Basketball lay up shot Tennis player taking a serve SPEED Fastest rate at which a person can complete a task or cover a distance Running fast 100m sprint Throwing a cricket ball at the stumps to get a run out BALANCE Ability to keep the body stable whether still (static), moving (dynamic) or in a different shape by keeping centre of gravity over the base STATIC holding a position without movement e.g. a handstand in gymnastics DYNAMIC maintaining a position whilst moving e.g. cycling or surfing Assessing your fitness levels Before starting exercise you need to complete a medical exam to make sure you are ready. This is called a PAR-Q (Physical Activity Readiness Questionnaire) 8

9 Fitness Tests Coopers 12min run test (cardiovascular) Hand grip strength test (strength) Protocol Run for 12 minutes around a course, normally marked out in intervals and measure the distance covered. Calculate the score against the normative data. Using a hand grip dynamometer, squeeze tightly with you strongest hand Sit and reach flexibility test (flexibility) Use a bench, sit down with legs straight, measure how far beyond your toes you can reach. If you cannot reach your toes your score will be a minus total. Sargent jump (power) 30-metre sprint (speed) Mark how high you can touch the wall with arms stretched up. Bend your knees and jump as high as you can, touching the wall at the highest point. Measure how high you jumped above the standing mark. Three attempts Time how fast you can run 30m Harvard Step Test (cardiovascular Endurance) Step on and off a 45cm high bench every two seconds for five minutes, keeping at a regular pace. Measure your heart rate at one, two and three minutes into recovery. 9

10 Topic 3.3 Principles of Training There are several training principles, each influencing the training of the performer in a different way. Good training takes into account all of the principles and their effects on the body. SPECIFICITY Matching training to the requirements of an activity. Understanding the needs of the game or event, e.g. a goalkeeper will include reaction work in their training. The pace of training should be consistent to the pace of the game. Also the actions should be the same in training as it is in match situations e.g. a swimmer needs to spend most of their time in the water. PROGRESSIVE OVERLOAD To gradually increase the amount of overload so that fitness gains occur, but without potential for injury Exercising at the same degree of difficulty all the time will only maintain current fitness levels. Your body needs to be put under more pressure in order to improve. The easier a session is to complete, the performer should start to progress the next session. Putting greater demands on the body by exercising. This can improve fitness. The point where exercise is demanding enough to have an effect on the body is called the threshold of training. REVERSIBILTY Any adaptation that takes place as a consequence of training will be reversed when you stop training The body will increase in strength, tone and skill with exercise; however it also loses them without it. After injury or illness, an athlete can lose their strength and skill, up to 3x as fast as they gain it If you don t use it, You lose it! INDIVIDUAL NEEDS Matching training to the requirements of the individual Whether training to compete or training for health, everyone has different needs. People vary in height, size, shape and preference. Therefore, even though they have the same goals they may not reach them by the same means. REST The period of time allotted to recovery RECOVERY The time required for the repair of damage to the body caused by training or competition The human body is very clever; it reacts to a hard training session by increasing its ability to cope with future punishing training sessions. This is called adaptation. However the body recovers and adaptation happens at rest. F.I.T.T PRINCIPLES FREQUENCY How often the exercise is done (be it an individual set or the whole session) e.g. Training 3 times a week or 2 per day. Elite performers train more frequently to achieve results good enough. Remember, the body needs time to recover so training very, very hard, every day can be harmful even to an elite performer. INTENSITY The difficulty of the exercise could be the amount of weight or the speed you move. Consider cardiovascular fitness, your pulse rate can show you how intensely you re working. Fitness will increase by working in 60-80% target zone of the maximum heart rate, e.g. Training with heart rate of 120bpm 160bpm. Strength training is similar, by calculating 60-80% of their maximum weight they can lift and working to it. TIME The duration of the Exercise. Keeping your pulse at 60-80% of its maximum for 2minutes is the target. The time begins once the pulse rate hits 60%. The warm up is not included. Also you can vary the duration of each session e.g. 30mins, 45mins or 60mins TYPE What kind of exercise you do For general fitness then personal preference to suit the individual is usually done e.g. swimming, cycling or running, But if its for a specific activity then choice becomes limited as it should reflect the activity. However remember to vary to keep interesting and work all different muscle groups. 10

11 Thresholds of Training Heart rate the number of times that the heart beats per minute (bpm) Resting heart rate is normally between bpm. Fitter people have a lower resting heart rate because the heart becomes more efficient. Maximum heart rate (MHR) is calculated according to a person s age. 220 age = maximum heart rate (bpm) Karvonen Formula more accurate Max Heart Rate (MHR) = 220 age Heart Rate Reserve (HRR) = MHR RHR (resting heart rate) Target Heart Rate = (HRR x training%) + RHR Goal Setting Target heart rate or target zone (aerobic) Lower threshold = 60% of MHR Upper threshold = 80% of MHR The aim when training is to be within the target zone as it means the level of training is worthwhile and a person will become fitter. Anaerobic threshold 80%-90% MHR Recovery rate Is a measure of how long it takes a person s heart rate to return to resting level. The quicker the recovery the fitter the person is. pecific know exactly what the goal is easurable it is easy to know when a goal is achieved chievable unachievable goals will lead to demotivation Think about the marathon runners as examples for goals ealistic needs to have the time and resources to achieve it ime-bound does the goal have an end point 11

12 METHODS OF TRAINING There are many types of training methods. CIRCUIT TRAINING Has between 8 15 stations in it. Each station has a specific exercise to do. A short rest is allowed between each station. WEIGHT TRAINING Improves muscle strength and tone. Be done in a gym using free weights. INTERVAL TRAINING Mixing periods of hard exercise and rest periods. Similarity to games activities e.g. Rugby and Football CONTINOUS TRAINING Exercising aerobically at a constant rate doing activities like running or cycling, with no rests. FARTLEK TRAINING Swedish for speed play - Changing speed, distances and times of exercise in same session. CROSS TRAINING Uses a combination of different training methods. PLYOMETRICS exercises that exert maximum force in short intervals of time, aiming to improve power (speed and strength). High jumpers, rugby player in the scrum are examples. Weight/resistance training increase muscular strength and endurance, increase speed, develop muscle size. A number of factors have to be taken into account when designing a weight training schedule (number of exercises, repetitions, sets, speed of exercise, length of rest, frequency of training). Fitness classes - (aerobics, body pump, pilates, yoga, spinning) Topic 1.3: anaerobic and aerobic exercise AEROBIC and ANAEROBIC ACTIVITY Aerobic with oxygen Lower intensity Endurance activities - Marathon Formula Glucose + Oxygen Carbon dioxide, Water, ENERGY Link to diet!! Food as an energy source carbo-loading Anaerobic without oxygen Higher intensity Short distance activities - Sprinting Formula Glucose + Oxygen Carbon dioxide, Water, ENERGY, Lactic acid Short, high intensity exercise (anaerobic) Moderate exercise up to 2hours (anaerobic & aerobic) Long, lower intensity exercise (aerobic) Energy comes from carbohydrates Energy comes from equal amounts of fat and carbohydrates Energy comes from mainly fat stores Training and competing at least 2 hours beforehand have a light meal high in carbohydrate 12

13 Topic 3.4: the long term effects of exercise Long-term training effects - Lungs will work more efficiently. - Better able to cope production of carbon dioxide as lungs are removing it more efficiently. - Able to work harder for longer, so athletes can train for longer and at a higher intensity. - Water is used more efficiently by the cells, less likely to lose through sweat. - Anaerobic training over time increases the ability to move in quick bursts sprinting for the ball in football, running to the try line in rugby. System Benefit Description Musculo-skeletal Increased bone density More bone cells are produced, making the bones stronger and denser, helping to prevent osteoporosis Cardio Increased strength of ligaments and tendons Muscle hypertrophy Rest for adaptation and recovery Decreased resting heart rate Increases strength of ligaments reduces chance of injury Muscles increase in size. Depending on the type of weight training undertaken will depend on what muscle fibre type will be increased Recovery is adaptation occurs. Resting heart rate is lower as a result of regular exercise. Heart of a fit person beats fewer times which makes it more efficient. Faster recovery rate The speed at which the heart rate returns to normal after exercise. This happens quicker as a result of regular exercise. Increased resting stroke volume The amount of blood pumped by the heart per beat. Exercise increases this. The heart becomes bigger and stronger and can therefore pump more blood per beat. Respiratory Maximum cardiac output Size and strength of heart Increased lung capacity & vital capacity Increased number of alveoli Increased strength of the diaphragm and intercostal muscles The amount of blood ejected from the heart in one minute. Exercise increases this. The heart becomes bigger and stronger and can therefore pump more blood per minute. Increases the heart muscle in size, thickness and strength; the chambers The lungs will work more efficiently, so the body will cope better during exercise. More alveoli available for gaseous exchange, so more oxygen can be absorbed by capillaries Exercise increases the strength of the diaphragm 13

14 Topic 3.5: how to optimise training Cardiovascular warm-up The exercise session Warm-up Gradually raises the body temperature and heart rate. Warm up is essential to: 1) Prevent injury Main activity or event 2) Improve performance Usually a training session using one of the methods of 3) Practice skills training, although it can be a game or competition. 4) Prepare psychologically Stretching Specific skills practice Cool down Gradually returns the body to its normal resting heart rate and temperature. This is more important after an anaerobic workout as a cool down disperses lactic acid therefore reducing stiffness and soreness Warm-up and cooldown practices HOW TO PREVENT INJURY Understand and play to the rules of the game/competition Wearing correct clothing/footwear; Protective clothing/equipment for different sports Physical readiness anyone who wants to start physical exercise must be ready to do so. The PAR-Q needs to be answered. Balance competition in terms of Grading Skill levels Age Weight Sex 14

15 Topic 1.2.: the structure and functions of the cardio-respiratory system THE HEART KEY TERMS Heart Rate (HR) the amount of beats per minute Stroke Volume (SV) the amount of blood pumped by heart in one beat Cardiac Output (CO) - the amount of blood pumped by the heart in one minute CO = SV X HR Pulmonary Circuit THE CARDIOVASCULAR SYSTEM The 3 parts of the circulatory system are blood, heart and blood vessels WHAT ARE ARTERIES, VEINS & CAPILLARIES? Arteries: Thick, flexible vessel walls Work under high pressure Transports blood away from heart (OXYGENATED) Veins: Thin walls Transports blood towards the heart (DEOXYGENATED) Wide lumen Capillaries: Smallest of all vessels walls one cell thick THE DOUBLE PUMP Systemic Circuit THE FLOW OF BLOOD De-oxygenated blood returns to the heart through the large veins Blood enters right atrium and passes through the a valve into right ventricle It is then pumped through a valve into an artery which takes the blood away from the heart and into lungs where it loses carbon dioxide and picks up fresh oxygen 3 functions of the cardiovascular system Transport oxygen, carbon dioxide and nutrients Clots blood Controls the body s temperature (vasodilation and vasoconstriction). Oxygenated blood returns to heart from lungs through the a vein into left atrium It passes through a valve and into the left ventricle It is pumped through a valve and out to rest of body through arteries Blood Cells Reb blood cells (erythrocytes) carries oxygen in haemoglobin White blood cells (leukocytes) fights infection. Platelets clots blood Plasma important for circulation 15

16 THE RESPIRATORY SYSTEM The function of the respiratory system is; To get oxygen into the body To remove carbon dioxide out of the body Oxygen is used by the body to release energy and carbon dioxide is released so it doesn t build up and poison the body -Oxygen is breathed in and carbon dioxide breathed out in a process known as GASEOUS EXCHANGE. -An efficient respiratory system allows more oxygen to reach the blood and consequently the muscles -This is important because the harder and longer the exercise the more oxygen is needed. PASSAGE OF AIR FLOW Nose / Mouth here the air is warmed, moistened and filtered When we breathe in Inspiration the following happens MECHANISM OF BREATHING Lungs are not muscles therefore can t move on their own accord. They are helped by the diaphragm and intercostal muscles between the ribs. Our diaphragm pulls down Our intercostal muscles contract Air pressure is reduced Air is sucked through the tubes into lungs Our chest expands When we breathe in Expiration the following happens Our diaphragm relaxes Our intercostal muscles relax Our chest becomes smaller Pressure increases on the lungs Air is forced out Trachea Bronchi Bronchioles Alveoli Alveoli are surrounded by CAPILLARIES that carry blood. Oxygen in the alveoli passes into the blood so it can be transported around the body. At the same time CARBON DIOXIDE is released from the blood into the alveoli and takes the opposite journey KEY TERMS Vital Capacity The maximum amount of air that can be forcibly exhaled after breathing in as much as possible Tidal Volume Amount of air breathed in or out at rest INHALED AIR 79% - Nitrogen 20% - Oxygen 0.04% - Carbon dioxide COMPOSITION OF AIR EXHALED AIR 79% - Nitrogen 16% - Oxygen 4% - Carbon dioxide IMMEDIATE AND SHORT TERM EFFECTS OF EXERCISE - Breathing quickens and deepens - Oxygen debt Shortfall of oxygen to the body after maximal effort/anaerobic exercise, resulting in deep and shallow breathing EFFECTS SMOKING ON THE ALVEOLI AND GASEOUS EXCHANGE Smoke damages the lungs, especially the alveoli making them less stretchy 16 therefore less efficient. It becomes more difficult to get oxygen in and carbon dioxide out. Smokers may be short of breath and their hearts have to work harder to get the oxygen they need.

17 Topic 1.4: Short term effects of exercise IMMEDIATE EFFECTS OF EXERCISE Exercise increases the body s demand for oxygen and glycogen as the muscles need more fuel to function. It is possible to continue to work aerobically for a long time when the intensity is not too high. But if the demand for oxygen is so high not enough can be provided to the muscles LACTIC ACID begins to build up until it is not possible to continue. Lactic acid makes muscles ache and can cause CRAMP. Effect of exercise on: What is the effect? Why does this happen? Heart rate It increases Because oxygen is transported to the muscles via the blood during exercise the muscles require more oxygen so the heart rate increase to supply the blood quicker Blood pressure It increases Because more blood is pumped around the body increasing pressure on the blood vessels Breathing Becomes faster and deeper So more oxygen can be supplied to the lungs Body temperature Increases Because when the muscles work they give off energy in the form of heat Muscles Start to ache/fatigue Cramp lactic acid When there is not enough oxygen the body produces energy via anaerobic respiration and lactic acid (a poison) is a waste product. 17