Dumbarton Academy Physical Education Department Fitness booklet Standard Grade
What happens when I take part in an activity? 1. Blood is circulated more quickly and more of it goes to the hardest working areas. 2. The squeezing action of the muscles helps to force the blood (without oxygen) back to the heart. 3. Your heart beats stronger and faster. The heart pumps out more blood with each stroke. 4. Adrenalin makes the heart beat faster. 5. Your body temperature increases. You start to sweat! 7. Working muscles need glucose to work. Glucose is stored in the muscles and live in the form of glycogen. Oxygen is required to allow system to work and delay the build up of lactic acid (oxygen debt). 8. Your breathing quickens and deepens. 9. Your muscles begin to ache. Effects of regular training and exercise 1. The heart pumps more blood per beat. With training the heart muscle increases in size, thickness and strength, the chambers increase in volume and so the whole heart gets bigger. 2. The recovery rate becomes quicker. (Breathing and heart rate return to normal quicker.) 3. The resting pulse rate becomes lower. Over a period of time we can see that the heart of a fit person will beat far fewer times. This makes it much more efficient and causes less stress to be put on the heart. 4. The Cardiovascular system becomes more efficient. 5. It reduces the risk of coronary heart disease. 6. It helps to reduce stress and burns off excess calories. 7. You can work harder for longer
The skeleton has four different functions 1. Support The skeleton provides a rigid frame for our body and supports the soft tissue. 2. Shape Our shape is mainly due to our skeleton 3. Protection Bones are very strong and they protect delicate organs, like the brain, heart and lungs. 4. Movement The skeleton is made up of lots of joints. Muscles are attached by tendons and allow the bones to move. Movement Complex movements are made by the coordination of nerve impulses sent by the nervous system to the muscles. The skeleton is jointed to allow us to move when the muscles attached to them contract. The bones and joints work with muscles to enable us to walk, run and sprint. The vertebrae allow us to bend, stretch and rotate our body. Muscles Joints Ligaments Tendons These are all involved in movement!
Antagonistic muscles work in pairs Muscles can only pull. To make a joint move in two directions, you need two muscles that can pull in opposite directions. Antagonistic muscles are pairs of muscles that work against each other. One muscle contracts (agonist, or prime mover) while the other one relaxes (antagonist) and vice versa. Biceps and Triceps The upper arm movement is an example of two muscles working as a pair. There are Two Types of Muscle Contraction Isometric Contraction - the muscle stays the same length. Isotonic Contraction - the muscle changes length. Using Your Muscles Muscle Tone. Holding this position of stillness, the muscles are staying the same length. You do this often in gymnastic balances. Even when you are standing still, your muscles are partly contracted!
Various things can happen to your muscles if you either use them constantly, or don t use them often enough. If you use your muscles a lot and they don't get enough oxygen, they feel tired. This is called Muscle Fatigue. Sometimes your muscle might suddenly contract and won't relax. This is called cramp. Muscles always have some tension in them and never relax completely. This is called muscle tone. Exercise improves muscle tone and this then improves your posture. With an improved posture you put less strain on your muscles, joints and bones, and you won't get injured as easily. Muscles are made up of fibres. All individual voluntary (muscles you control by thought) muscle fibres are either fast twitch or slow twitch and these are good for different things. Fast twitch fibres contract very quickly and very powerfully, but they get tired quickly. They are useful for sprinting and weightlifting. Slow twitch fibres contract more slowly and with less force, but they don't get tired as quickly. They are useful for jogging. Everyone has a similar number of muscle fibres, but the proportion of fast twitch and slow twitch fibres that people have is different. People who are fit and who have larger muscles have fatter muscle fibres. Fast Twitch for Power! Slow Twitch for Endurance
Body Systems involved in Sport & Exercise Muscular Skeletal Circulatory: Heart, lungs, blood, blood vessels Respiratory Nervous Joints Joints are formed where two or more bones meet. Ball and Socket - this type of joint can move in all directions and also rotate. Hinge - this type of joint can go backwards and forwards, but not side-to-side. Pivot - this type of joint is between the atlas and axis bones in your neck. Condyloid - this type of joint can move forward and backwards, left to right, but it can't rotate. Gliding - this type of joint allows the bones to move a little bit in all directions by sliding over each other. Saddle - this type of joint allows all movement except rotation.
There are six types of joint movement Extension: the movement that straightens, thereby increasing the angle at the joint. It is the opposite of flexion Flexion: a movement that bends, thereby decreasing the angle at the joint. It is the opposite of extension. Adduction: the movement towards the central line of the body. It is the opposite of abduction. Abduction: a movement of a bone away from the centre line of the body. The opposite of adduction. Rotation: a movement where the bone is moved around a central axis. Circumduction: the movement where the end of the bone makes a circle. A cone shape is formed. The arm using the shoulder as the pivot point is an example of this type of movement.
Connective tissues join muscle and bones There are three types of connective tissue. 1. Cartilage - this forms cushions between bones to stop them rubbing. 2. Ligaments - these are bands of fibre joining bone to bone to hold them together. If a ligament is damaged it is called a sprain. If it is damaged even worse then it is called a torn ligament.. 3. Tendons - found at the end of muscles and join muscles to bones. When the muscle contracts only one bone moves. Tendons can also be damaged. Circulation The Three Functions of the Circulatory System The heart, blood vessels and blood form the circulatory system. Its job is to move oxygen, food and other substances around the body. This has three functions: 1. Transport - moving oxygen and food around the body in the bloodstream. 2. Body Temperature Control - more blood near the skin cools the body quicker. That is why your skin looks redder after exercise. 3. Protection - moving antibodies around the body to fight disease. Blood clotting seals cuts.
We have a Double Circulation Each time a blood cell goes around your body, it goes through the heart twice, (double circulation). This happens because there are two circuits: The systemic circuit is the main circuit. It carries oxygenated blood around the body in the arteries, and deoxygenated blood back to the heart along the veins. The pulmonary circuit includes the heart and lungs. It carries deoxygenated blood from the heart to the lungs to be oxygenated. The blood then goes back to the heart to be pumped around the systemic circuit. SUMMARY: When you breathe in, the following happens: Alveoli surrounded by capillaries You breathe in oxygen through your nose or mouth. Oxygen goes down windpipe (trachea). Windpipe divides in two into bronchi leading into the lungs. Each lung has thousands of air sacs called alveoli that are surrounded by blood capillaries. Oxygen is transferred to blood stream and the red blood cells collects oxygen. This is called oxygenated blood high oxygen content. Oxygenated blood goes to heart. Enters left atrium and travels to left ventricle. Oxygenated blood pumped to the body and working muscles. The red blood cells deliver some oxygen and then collect waste products called carbon dioxide. This is called de-oxygenated blood low oxygen content. De-oxygenated blood carried back to heart to right atrium the to right ventricle. The blood is pumped to the lungs where the carbon dioxide is transferred via the blood capillaries. The carbon dioxide travels from the lungs, up the windpipe and finally breathed out through the nose or mouth.
Warming Up and Cooling Down It is important that before every training session you warm up first to gradually get your body ready for training and when you have finished you cool down to help your body get back to normal. Warm-up Helps with mental preparation. Increase body temperature, heart rate and breathing rate. Warms up the muscles Increases blood flow to the muscles. Helps prevent injury. Removes stiffness. A warm up should be performed prior to all physical activity. It should involve low-intensity exercise such as skipping, jogging or exercises, which raise the body and muscle temperatures to levels that produce a light sweat. This should be followed by a stretching session. The warm up should also include exercises specific to the type of activity to be performed (i.e. throwing, kicking, specific stretches and/or resistance exercises). The warm up should last between 10 and 30 minutes and may need to be longer in cool weather Stretching Stretching effectiveness can be maximised by following these guidelines: Warm up (or down) prior to stretching. Stretch before and after exercise. Stretch alternate muscle groups. Stretch gently and slowly, never bounce or stretch rapidly. Stretches should be held for a minimum of 10 seconds each. Stretch to the point where you feel tension in the particular area, not pain. Stretches should be held for a minimum of 10 seconds each. cool down X Do not hold your breath when stretching. Breathing should be slow and easy Cool-Down Helps your heart rate and breathing to return towards normal gradually Helps prevent stiffness later on. Removes lactic acid from the body. Should make you perform better next time around. For an effective cool-down: perform low intensity exercise for a minimum of 5 to 10 minutes; and follow this with a stretching routine. A cooling down routine helps overcome soreness and stiffness and returns muscles to their resting length. An effective cool down consists of a gradual reduction in activity levels (e.g. a slow/easy jog or walk) followed by general stretching.
Aspects of Fitness The 4 Ss S Strength: S Stamina: S Speed: S Suppleness: The greatest force that a muscle, or group of muscles can exert in a single effort. The ability of the muscles to work hard and continuously for a long time without tiring. (Endurance is another term used.) Speed is the ability to cover a distance or perform a movement in a short time. The range of movement across a joint. (Flexibility is another term for suppleness) Note; Power is a combination of Speed and Strength. (Explosive strength) Strength For most sports your muscles need Strength and Endurance There are three kinds of strength. 1. Explosive strength - the strength you need for a single explosive act, such as a discus throw or shot-put. 2. Static strength - the strength you need to push or pull a heavy object, or hold up a heavy weight. 3. Dynamic strength - the strength you need to move a heavy object. To improve strength use a heavy load and a small number of repetitions. Hold a heavy load stationary to improve static strength. Move it to improve dynamic strength. Move it faster to improve power. To improve strength High weights and low reps What is weight training used for? 1. Increase muscular strength 2. Increase muscular endurance 3. Increase speed 4. Develop muscle bulk
Stamina (Endurance) There Are Two Kinds of Endurance Muscular Endurance (Local Muscular Endurance) If your muscles can keep exerting a lot of force for a long time you have got muscular endurance. When your muscles can't work properly any more, your arms and legs start to feel heavy or weak and muscle fatigue sets in. Slow twitch muscle fibres don't get tired as quickly, so it is easier to improve your muscular endurance if you have got loads of slow twitch fibres. To improve your muscular endurance you need to get stronger. One good way to do this is to do weight training. Local Muscular Endurance Work the muscles for a long time with low resistance Low weights/resistance and high repetitions Cardiovascular Endurance Cardiovascular (CV) endurance is how good your body is at keeping your muscles supplied with oxygen. This is the job of the heart and lungs. Your muscles need more oxygen as they work harder. Your breathing and heart rate get faster to move more oxygen around the body. The more efficient your cardiovascular system is, the slower your pulse rate will be and the quicker it will return to normal after exercise. To improve your CV endurance you have to exercise your heart and lungs hard for at least 15 minutes. Make sure your pulse is in the aerobic or target zones. In class you will calculate your upper and lower training zone limits (70% -85%)
Respiration is the process that takes place in living cells to release energy from food molecules. There are two kinds of respiration, and which one the body uses depends on the intensity of the activity. Aerobic Respiration (with oxygen) During aerobic activity your muscles are supplied with plenty of oxygen from your heart and lungs. You breathe out carbon dioxide through your lungs and water is lost as sweat, urine or in the air you breathe out. You can do aerobic exercise as long as your muscles are supplied with plenty of oxygen. This type of exercise is used for long periods, e.g. long-distance running. Anaerobic Respiration (without oxygen) During anaerobic activity your muscles do not get enough oxygen. If there is a shortage of oxygen (oxygen debt) then lactic acid builds up. When lactic acid builds up it makes your muscles feel tired, so this is used for short, strenuous activities, e.g. sprinters. After short, intense activity an athlete must rest and recover to allow the lactic acid be removed form the body. Once a sufficient supply of oxygen is supplied, the muscle will be able to work again. Oxygen debt You will develop oxygen debt after about 5 minutes or more of constant exercise. This is the point when the exercise becomes anaerobic (without the use of oxygen) and which has to be paid back later- hence oxygen debt. If the exercise is just aerobic (with oxygen) there will be no oxygen debt.
Aerobic and Anaerobic Activity Aerobic fitness is the ability to exercise or compete for a long time without getting breathless. There are many other ways to improve aerobic fitness: 1. Interval training 2. Continuous training 3. Fartlek training 1. Interval training This involves periods of work followed by periods of rest. The work interval may be a distance to run, say 60m, or a time to run, say 10 seconds. The rest interval may be a walk back to the starting mark, or simply not working (rest). There are many advantages to this type of training: It includes repeated sprint running or swimming, which is anaerobic. It takes place over short periods or bursts It includes a rest period that allows for recovery It includes repetitions of high quality, which raises the pulse into the training zone. Interval training is particularly suitable for team game players, as it consists of short bursts followed by slow walking or stopping. 2. Continuous training It could start with brisk walking and graduate to jogging. It could be over a distance or over time. In continuous training, the athlete does not stop working. The advantages of continuous training are: You can work on your own or in a group It is suitable for health and fitness It improves aerobic fitness. It can take place in a variety of places. (Cycle, swim, jog etc.) It can be adapted to suite individual needs. 3. Fartlek training Means speed play. It is a combination of fast and slow running. In many ways it is like Interval Training. You have sprints and jogs and other periods of work followed by short periods of rest.
The advantages of Fartlek training are: It can be done in a variety of terrain e.g. sand dunes, parkland, and forest. It can include hill work It can include repetitions and programmes are very flexible Rest periods can be included or the session can be continuous with intermittent hard and easy running. Anaerobic Fitness is the ability to work at a high intensity for a short period of time. Anaerobic exercise can only last for about 40 seconds, about the time it takes a world class 400m runner to complete the race. The repayment comes in the form of gasping breaths at the end of activity. This is to enable as much oxygen as possible to get back into the respiratory system and to eliminate as much of the waste product as possible. This is known as Oxygen Debt. Different activities demand a combination of aerobic and anaerobic fitness. Oxygen Debt Question: How do sprinters pay back their oxygen debt at the end of a race? Answer: Sprinters will continue to breathe more deeply and rapidly for a number of minutes at the end of their race. This will enable them to pay back the oxygen debt, and allow lactic acid levels to fall. ttrack Events and their use of Aerobic Respirationt Event Percentage of Aerobic Respiration Marathon 100% 10000m 95% 5000m 83% 1500m 60% 800m 50% 400m 20% 200m 10% 100m Less than 1%
Recovery time this depends how fit you are. It takes a while for your body to return to normal when you stop exercising. Your recovery time will depend on how strenuous the exercise was and how fit you are. Heart Rate Your heart rate falls to its normal rate. The fitter you are, the faster it falls. Glycogen Stores It takes up to 48 hours to replace the glycogen used up. Muscle Repair Muscles may get slightly damaged during exercise and need to be repaired. Lactic Acid Removal You still need lots of oxygen when you stop exercising to get rid of lactic acid. After you have been training for a number of months, big changes have taken place in your body. Aerobic training, where your heart and lungs work hard for a long time, is really good for your circulatory and respiratory systems.
Suppleness (Flexibility) Suppleness (Flexibility) is the range of movement at a joint Having good flexibility will help in most sports. To improve flexibility, stretch the muscles around a joint and hold the stretch for at least 8-10 seconds. This is called static stretching. It may be active or passive. Strength training can limit the range of movement at a joint, so it is important to balance it with flexibility exercises. A flexible muscle can contract more strongly. Some do s and don ts Do a little jogging and other light exercise to warm the muscles up first. Do 10-15 seconds easy stretching for each exercise, before you get serious. You should feel the pull in the belly of the muscle. If you feel it at the joint the ligaments are probably under stress. Stop and reposition yourself. A correct stretch should cause only mild discomfort. You must stop if you feel pain. Hold a stretch for at least 8-10 seconds. Work up to 20-30 seconds. Aim for three stretch sessions a week. Stretching can be Active or Passive In active stretching: You do all the work. Stay relaxed and breathe calmly. Don't bounce into a stretch as this could tear muscle fibres. You should always ease in gradually. If a muscle starts to tremble, ease off until the trembling stops and then try again. When a stretch feels comfortable, gently ease into it a little further. In passive stretching: A partner does the work. You relax completely. If you feel pain, tell your partner immediately.
Why Stretching Works A muscle is covered by tough connective tissue. The tendons and joint capsule are made of tough connective tissue. These tissues start getting less flexible when you are about 10 years old. This gradually restricts movement at the joint. Stretching makes the tissue more flexible again. Suppleness / Flexibility The drawings highlight how different stretches target SPECIFIC muscle groups. Different activities will focus on different muscles.
Speed Speed training The speed needed in the majority of sports activities tends to be over short distances. This short activity uses the anaerobic energy system. Speed and endurance exercises must be undertaken to improve this energy system. Speed is used in some of the activities in your course. In team games such as hockey and basketball, there are attacking and defensive duties. This involves short bursts of speed to catch or lose and opponent. Having speed makes you a much more effective player. Reaction time: This is an important aspect of fitness for sportsmen and women. It is vital to react and move before your opponent in a games situation. 100 metres sprinters must react or even anticipate the starters pistol to ensure they have a chance of winning. Fitness Testing During the course you will conduct fitness tests. If you plan to become fitter, it is important to know your starting fitness levels. Everyone has different levels of fitness. Once you know your fitness levels you can calculate your safe workloads. When you know your starting levels, after 3-4 weeks you can retest and measure progress. Progress will motivate you to carry on training If your body has adapted to training, you can progressively overload to make training more difficult. (FITT)
Skill related fitness Agility Reaction time Balance Timing Co-ordination Movement anticipation Agility: Agility is ability to move the body quickly and precisely. When completing a dig shot in volleyball, you need to be able to move quickly, lower your centre of gravity and getr behind the ball in order to maintain control of the shot. In volleyball, agility requires both flexibility and speed. Reaction time: Reaction time is the time taken between the recognition of a signal and the start of the movement. It is linked to speed. If you are playing as a guard in basketball you might need to respond quickly. A fast reaction time when marking the attacker, and quick court movements, would assist in effective performance. This would help when the attacker decides to pass, dribble or shoot. Balance: Balance is the ability to retain the centre of gravity over your base of support. Balancing requires the control of different groups of muscles. The exact muscle requirements depend upon the nature of the task. Static balances such as a headstand in gymnastics require you to hold a balance, while dynamic balances require you to maintain balance under constantly changing conditions. A tennis player running to play a backhand return is an example of a dynamic balance. Timing Timing is the ability to perform skills at exactly the right time and with the right degree of emphasis. In volleyball it is important that a player coming in to block at the net times the jump correctly in order to block the attacking spike from the opposing team. Coordination Coordination is the ability to control movements smoothly and fluently. Muscles work in a specific order and in a specific sequence to create effective movements. A simple action such as catching the ball requires the catcher to get the behind the ball and coordinate the hands and arms to get into the correct position to grasp the ball. For example, if you close your fingers too late, the ball will bounce from your hand and be dropped. Movement Anticipation Movement anticipation is the ability to predict accurately the next set of movements that you need to make. The preparation phase of any action is very important in games such as badminton or tennis. In volleyball the opposing setter will attempt to disguise the pass. Blockers must watch opponents movements and anticipate their desired intent.
Principles of Training There are different ways in which we can improve cardiovascular fitness and there are certain principles of training, which need to be understood. Systematic training must be designed for individual needs. The training programme should be devised to fit individual needs. This is called Systematic. One sportsperson may have more time than another person. One person may be more motivated than another person. One person s position in a team may be different than another person s. Therefore do not use someone else s fitness programme, but design it to suit the needs of the individual. The 5 principles of training can be best remembered by the wordd S - Specificity P - Progression O - Overload R - Reversibility T - Tedium is.p.o.r.t.s Specificity We are all different, so every person will need a different training program. We need to train the right parts of the body and to the right level. Your training is geared specifically towards your sport. For example - The training for a shot putter would be different from the training for a marathon runner You would not ask your shot putter to run round the field 3 times as part of their fitness training. There is also a need for specific training within a sport. E.G goalkeepers need different training to outfield players.
Progression Having planned a training programme for 6 weeks, the athlete would need to evaluate fitness levels, to check for improvements. Progressive Overload: Progression involves further planning to produce another programme that would take the athlete onto a higher level of fitness. This might involve training more often (Frequency), training more strenuously (Intensity) or spending longer (Time). So progression means to gradually increase your training programme. Overload and the F.I.T.T. principle. When you work your body harder than usual - this is overload F is for Frequency I is for Intensity T is for Time T is for Type Frequency - How many times per week you need to train in order to improve your fitness. (How often) Training sessions should be sufficient to bring about improvements, but there should also be enough recovery time, particularly in physically intense activities. Intensity - How hard you train. Train at an intensity that will take your pulse into the Target or Training Zone. Training must be set at a sufficient level to bring about changes in the body systems. Time - how long each session must be in order to be of any benefit and to achieve improvement. The amount must be at least 20 minutes in your Target or Training Zone. Training time for each session should be judged in accordance with fitness levels. Type - The type of training activities included in the training programme must be the same as, or closely associated with, the particular sport or activity. Reversibility If training progressively gradually improves fitness over a long period of time, what happens if less training takes place, or if one stops training because of injury? This brings us to the principle of training called reversibility.
This means that instead of progressing or remaining at the same level, the athlete loses fitness. Fitness is lost in a much shorter time than it takes to become fit. Tedium Make the sessions different and enjoyable. When boredom sets in it is very difficult to motivate oneself to try and improve one s fitness. Circuit Training: This can include all of the above principles (SPORT) S - Specific to your sport Football, basketball what are the main aspects of fitness required? Actions, roles, level of competition. P Progression How do you know you are getting fitter? Better results in fitness tests, better performance for your team? O Overload Are you finding the training too easy? you need to test and change one of the F.I.T.T. components. R Regression Have you been ill, injured? You may have to cut down on the training and gradually build up your fitness again. T Tedium You can change the exercises, the order, how long you work, mix in some fun activities aimed at improving fitness. E.g. relay races etc. The aim is to improve muscular endurance and cardiovascular fitness Circuit training involves a number of exercises set out so you avoid exercising the same muscle group consecutively. Each exercise takes place at what is called a station. The exercises may be carried out for a length of time e.g. 30secs, or a set number of times. After completing each set of repetitions, the athlete moves on to the next exercise.
Another way to use a circuit is to have a skills circuit for a particular sport. In this case, instead of doing different exercises at each station, a different skill from a sport can be practised. For example, a Basketball skills circuit could have dribbling at station 1, chest pass at station 2, shooting at station3 etc. The advantages of circuit training are: It offers a much more general all round fitness than the other 3 methods. It includes strength, endurance, power, flexibility and speed. People of all levels of fitness and ability can take part. It includes both aerobic and anaerobic activities. It uses a wide range of activities People work hard and can be highly motivated to succeed. Weight Training Weight training is a form of training that uses progressive resistance, either in the form of actual weight lifted or in terms of the number of times the weight is lifted. If you want to develop strength you would use: - Heavy weight/resistance and low reps (repetitions) If you want to develop local muscular endurance you would use: - Low weights/resistance and high reps How do I construct a weight-training schedule? Included in a training schedule are: 1. The number of exercises. 2. The exercises for each muscle group. 3. The weight used. 4. The number of repetitions. A repetition is one exercise of a particular movement. (Reps) 5. The number of sets. A set is a number of repetitions of a particular exercise. 6. How fast the exercise is done. 7. How long the rest is between sets. 8. The frequency of training.