Y12 Transition Pack Sports Leadership

Transcription

1 Y12 Transition Pack Sports Leadership Name: Base School:

2 Section 1: The Muscular System Read through the following information on the Muscular System Cardiac muscle is unique to the heart. It never tires. The body's involuntary muscles work our internal organs. They are outside our control. Voluntary muscles make the body move. They are attached to the skeleton and can be controlled. Voluntary muscles have fast twitch and slow twitch fibres. Fast twitch fibres contract quickly, but do not use oxygen well and tire quickly. Slow twitch fibres contract slowly, but use oxygen well and keep going for a long time. Top sprinters have more 'fast twitch' fibres. Endurance athletes tend to have more 'slow twitch' fibres. Muscles and movement A handstand engages the muscles in isometric contraction. Muscles contract when they work. If a muscle contracts to create movement, it is called an isotonic contraction. An isotonic contraction can be concentric, which is where the muscle shortens as the fibres contract or eccentric, where the fibres contract as the muscle lengthens. When a muscle contracts with no resulting movement, it is an isometric contraction.

3 Name and Function of the Muscles: Name of Function muscle Triceps Extend the arm at the elbow Biceps Flex the arm at the elbow Deltoids Move the arm in all directions at the shoulder Pectorals Adduct the arm at the shoulder Trapezius Hold the shoulders in place, move head back and sideways Gluteals Adduct and extend leg at the hips Example in sport Press-up, throwing a javelin Pull-up, drawing a bow in archery Bowling a cricket ball Forehand drive in tennis Holding head up in rugby scrum Pulling back leg before kicking a ball Quadriceps Extend the leg at the knee Kicking a ball Hamstrings Flex the leg at the knee Gastrocnemius Pointing the toes, help to flex the knee Latissimus Adduct and extend the dorsi arm at the shoulder Abdominals Flex the trunk across the stomach jumping upwards Bending knee before kicking a ball Running Butterfly stroke in swimming Pulling the body down when hurdling

4 Muscle pairs Antagonistic pairs of muscles create movement when one (the prime mover) contracts and the other (the antagonist) relaxes. Examples of antagonistic pairs working are: the quadriceps and hamstrings in the leg the biceps and triceps in the arm Functions of the skeleton Section 2: The Skeletal System The skeleton has over 200 bones. You also need to understand the five functions of the skeleton. These are: 1. Protection - the cranium and ribs protect the brain and vital organs in the chest. 2. Shape - gives shape to the body and makes you tall or short. 3. Support - holds your vital organs in place when playing sport. The vertebral column holds the body upright. 4. Movement - muscle are attached to bones, which are jointed. When the muscles contract the bones move. 5. Blood production - red blood cells (to carry oxygen) and white blood cells (to protect against infection) are produced in the bone marrow of some bones.

5 The vertebral column in sport The vertebral column can be divided into five sections. Each has a role in sport: Cervical smallest vertebrae support the head and neck top vertebra (atlas) allows head to nod second vertebra (axis) allows head to rotate Thoracic ribs are attached to the thoracic vertebrae, making a protective cage allow some movement, bending forward, backward and side to side Lumbar largest vertebrae large range of movement allows much flexibility; bending forward, backward and side to side prone to injury Sacrum bones of sacral vertebrae are fused together make a strong base and transmit force from legs to upper body Coccyx fused vertebrae, no special use Discs cartilage discs between vertebrae act as shock absorbers

6 Joints and their function A joint is where two or more bones meet. The hip is a typical synovial joint. All synovial joints have the same components: Synovial joints Cartilage reduces friction. Acts as a shock absorber. Synovial fluid lubricates the joint. Synovial membrane produces synovial fluid. Tendon joins muscle to bone enabling movement. Ligament joins bone to bone, stabilising the joint. Limbs move in different directions using joint actions. Use the following terms to describe the movements: Movement Description Abduction Movement away from the mid-line of the body Adduction Movement towards the mid-line of the body Extension Straightening limbs at a joint Flexion Bending the limbs at a joint. Rotation A circular movement around a fixed point

7 Muscular and Skeletal System Questions: Use the information on the previous pages and the internet to answer the following questions: 1. Explain how the bones of the skeleton are used in movement for sport? 2. Identify one type of exercise that Anita could take part in to help the osteoporosis from getting worse. 3. Explain why weight bearing exercises will help prevent the osteoporosis from getting worse. 4. Analyse how movement at the synovial joints in the lower skeleton allows the gymnast to achieve the position shown in the picture?

8 5. Explain how the use of weighted lunges would improve Stephanie s high jump performance. 6. Explain how muscle adaptations occurs as a result of Stephanie s training 7. Using this data, explain which athlete would be best suited to complete a 10km run? (4 marks 4 minutes) Type 1 Type 2a Type 2x Michael 10% 20% 70% Earle 40% 20% 40% David 70% 20% 10% 8. Evaluate the importance of the aerobic energy system for elite 100m sprinters in competition and training.

9 Research Task 1 Research a typical sporting movement (for example, cricketer in a bowling action), print off a picture, and label the picture with the skeletal system (bones and joints), muscular system (muscles). In addition discuss how both systems work together to create the movement needed.

10 Research Task 2 Select one leader involved in sport that you think shows excellent leadership skills. You need to explain why you think they are an excellent leader, focusing on qualities and characteristics. For this you can look at how successful they are within their team.

11 Section 3: Fitness Training and Programming Use the internet to help you answer the following questions: Task 1: Normative Data What is normative data? Find the normative data for the following: a. Blood Pressure: b. Resting Heart Rate: c. Body Mass Index (BMI): d. Waist to Hip Ratio:

12 Task 2: Case Study Helen is a 48-year-old female. She works as a receptionist, spending eight hours a day sitting behind a desk. She drives two miles to work every day and does not do any exercise. Helen notices that her health is starting to deteriorate. She often feels tired and regularly suffers from chest pains. She has decided to see her general practitioner, who does a health assessment on her. Helen s blood pressure, resting heart rate, Body Mass Index and waist to hip ratio are all measured as a part of the health assessment. The doctor has suggested that her lifestyle is not appropriate and that she is at risk of developing coronary heart disease (CHD). Helen decides to change her lifestyle for the better as she does not want her condition to deteriorate any more. Her main aim is to increase her overall health and well-being. Data Blood pressure 140/90 Resting Heart Rate 82 Waist to hip ratio 1.2 Alcohol consumption 32 units a week Smoking 5-10 cigarettes a day 1. Suggest ways in which Helen can improve her overall health and well-being.

13 2. Design a training plan for Helen: Monday Tuesday Wednesday Thursday Friday Saturday Sunday

14 3. Design a diet plan for Helen. Monday Tuesday Wednesday Thursday Friday Saturday Sunday

15 4. Get a friend or family to complete the lifestyle questionnaire and Par-Q

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