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PE Year 10 Birkenhead Revision - Coggle Diagram
PE Year 10 Birkenhead Revision
Structure and functions of the Cardiovascular system
Types of blood vessels
Arteries - takes oxygenated blood away from the heart to muscles. (high pressure)
Small lumen and has a thick, elastic muscle
so it can carry blood at high pressure around the body.
Capillaries - They diffuse oxygen and carbon dioxide into the tissue cells(muscles) from the arterioles.
One cell thick which allows gas exchange between the
O2 and CO2 at the lungs or muscles.
Veins - bring deoxygenated blood back into the heart (low pressure)
Large lumen so blood is carried around at low pressure
and to stop back flow there are valves.
Respiratory system - 2 functions: get oxygen into body and get CO2 out of body
Inspiration (when breathing in)
Intercostal muscles contract which lifts the ribs upwards
and outwards causing the chest to expand
The diaphragm contracts so it pulls down and flattens out the floor of the rib cage
Lungs increase in size as chest expands
Air pressure decreases, high pressure of air outside of lungs means air is now getting sucked into the lungs through nose and mouth
Exhale (when breathing out)
Intercostal muscles relax which makes the ribs move downwards and inwards so the chest gets smaller
The diaphragm relaxes so its is pushed into a dome position.
The lungs decrease in size as the chest gets smaller.
The pressure inside the lungs are high as they are smaller so now the air pressure outside is lower than inside. Air is forced out of the lungs through nose and mouth.
I - Intercostal muscle
C - Chest
A - Air pressure/ drawn into/out lungs
R - Ribs
D - Diaphragm
Respiratory organs
Bronchioles - smaller branches coming off the bronchus.
Alveolis - tiny sacs at the end of the bronchioles, where gas exchange takes place
The alveoli are covered in tiny capillaries.
Gases can pass through the thin walls and travel into the bloodstream.
It has a short diffusion pathway.
To allow more gas exchange to happen, the alveolis have a large surface area.
The alveoli give your lungs a spongy texture.
They only work when they are moist and clean.
Bronchus - tube where air passes from the trachea into the lungs.
Gaseous exchange - the delivery of oxygen from the lungs to the bloodstream and the removal of CO2 from the muscles and tissues.
Trachea - tube that takes air into the chest
Composition of air
Inhaled air
CO2 - 0.4%
Nitrogen - 79%
Oxygen - 20%
Water vapour - small amount
Exhaled air
CO2 - 4%
Nitrogen - 79%
Oxygen - 16%
Water vapour - large amount
Breathing volumes
Tidal volume - this is the amount you breath in and out in one normal breath
Vital capacity - this is the maximum volume of air you can breathe out after breathing in as much as you can
Exercise causes and increase in breathing rate and depth of breathing due to the higher demands of oxygen.
Vascular shunting - during exercise, blood flow increases to where the oxygen is in higher demand
Vasodilation - this is when the blood vessel relaxes and widens to allow more blood flow to the working muscle.
Vasoconstriction - if the calf muscles need more blood flow, some muscles in the body such as the stomach would vasoconstrict which causes the blood vessel to contract and reduce blood flow.
Energy
Oxygen debt - the amount of oxygen required at the end of physical activity to break down lactic acid
Anaerobic exercise is working at a high intensity without oxygen, this means that after exercise, oxygen debt occurs and deep gasping breaths are taken to repay the oxygen used.
The oxygen is used to oxidise the lactic acid to turn it into CO2 and water.
Energy sources
Carbohydrates - provide energy for short high intensity exercises
Used more easily than fats
Only small amount stored (1 - 2 days)
Once eaten they get stored as glucose/glycogen and absorbed into the walls of the small intestine and then into the blood.
Fats and carbohydrate - provide energy for moderate exercise
Fats - provide energy for long low intensity exercise
Provides most of the body's energy
Gets broken down into fatty acids and absorbed into blood
Can be stored if not needed straight away
No more than 30% a day
Mostly found in oils
Free sugars - extra sugars added to food or drinks. Naturally found in honey, syrups. Shouldn't make up to 5% of energy you take in a day
Cardio-respiratory system - Repiratory system takes in O2 and gets CO2 out whilst the cardiovascular system transports the O2 and CO2
Impact of exercise
Which means body will cope better with exercise.
CO2 will be removed quicker
Which allows a better delivery of O2 to muscles
More alveolis become avaliable
Improved ability of the lungs to take O2
Increase in number of blood vessels
Long term effects
Increase in lung volume
Increase in number of alveolis
Increase in strength of diaphragm and intercostal muscles.
Long and short term effects of exercise
Physical training
Component of fitness
Bob Marley Munches Fried Chicken
M - Muscle endurance- the ability to use voluntary muscles for long period of time without getting tired.
F - Flexibility - the range of movement around a joint
M - Muscle strength - the ability to exert a large amount of force in a single effort.
C - Cardiovascular fitness - the ability of the heart and circulatory system to meet the demands of the body for a long period of time.
B - Body composition - the proportion of body weight that is fat, muscle and bone
CRABSP
A - Agility - the ability to change direction with speed
B - Balance - the ability for a performer to retain their centre of mass over their base of support without falling.
R - Reaction time - the time is takes for you to initiate an action or movement in response to a stimuli.
S - Speed - the time taken to cover a set distance.
C - Coordination - the ability to move two or more body parts at the same time.
P - Power = speed x strength
Fitness, Health, exercise and performance
Health - the individual's physical, mental and social well being.
Performance - The physical process of carrying out a task and how well the task is completed.
Fitness - The individual's ability to cope with the challenges of the environment.
Exercise- physical activity which requires a person to exert themselves.
Fitness tests
Fitness testing is vital for athletes as it monitors their improvements in performance. This is important for motivation and goal setting.
Once results are collected, they will be compared to published averages.
Validity - relates to weather the test actually measure what it is set out to measure.
Reliability - a question of weather the test is accurate. It is important that the procedure is maintained correctly for all individuals.
Practicality - how quick and easy a fitness test can be set up.
These can all be improved by:
being undertaken by experimental testers
equipment being calibrated
-ensuring performers have the same level of motivation to complete the test at their best effort.
-testing repeatedly to avoid human error
Assessing your fitness levels
Before starting an exercise programme, you need to know what you are looking to improve.
-Identify your strength and weaknesses
-Monitor your progress
-give yourself an incentive (set a goal)
-choose the right fitness test
Sit and reach test for flexibility - measure the range of movement at the hips.
Protocol:
legs straight with feet touching box
Push marker as far as possible without bending your knees for 3 seconds
12 minute Cooper run for Cardiovascular fitness - test is a indication of your Cardiovascular endurance and can help estimate their VO2 max.
Protocol:
Complete the maximum distance possible in 12 minutes
Hand grip dynamometer for muscle strength - measure the strength of the performer hand grip strength in one action.
Protocol:
No swinging your arms
Start with your hand up and bring down to side while pulling on handle.
30 metre sprint for speed
Protocol:
performers to cover a
straight
30m from a standing start
time taken should be accurately recorded
Vertical jump test for power
Protocol:
Performers to reach up to highest point without going on tiptoes
Jump vertically and touch highest point on wall
The score is the difference between the two measurements
1 minute sit up test for muscular endurance - assesses your muscular endurance for your abdominals.
Protocol:
Athlete must perform as many sit ups as possible
Level of fitness depends on number of repetition.
1 minute press up test for muscular endurance
Protocol:
Athlete must perform as many press ups as possible in 1 minute
Illinois agility run
Protocol:
Run is timed and aim is to complete the test as quickly as possible.
Quicker it is done, the better the agility
Standing Stork test for balance
Protocol:
Hands on hips, leg on other knee, starting leg's heel off the floor
Hold as long as possible
Then repeat on other leg
Standing Broad jump for power
Protocol:
Stand at starting point and jump forwards as far as possible
Ruler drop test for reaction time
Protocol:
Another person holds a ruler at the top of the athletes hands
The person drops the ruler with no signal and athlete has to catch it
Reaction time is then measured where the top of the athletes hand ends on the ruler.
Alternate hand wall throw test for coordination
Protocol:
Throw ball onto wall and catch it with the other hand.
Hand-eye coordination
Athlete must be 2 metres back from the wall
Athlete must do as many as possible
Principles of training and application to personal training programmes
Fitness can be improved by using different methods of training 3-5 times a week which increases heart rate above 60% of maximum heart rate.
Using the Principles of Training
FITT - FITT is the basic principles of training
I - Intensity - how hard we train. athletes must start at the right intensity depending on fitness levels.
T - Time - how long we train - each session should be at least 20 minutes to get any benefits.
F - Frequency - how often we train. The body needs time to recover and training should be spread over the week.
T - Type - what type of training we use, athletes should consider what skills they need for their particular sport and so train that skill..
Specificity - your training should be geared specifically towards your chosen sport
Muscles - e.g. runner should train legs
Skills - practice skills e.g. kicking, shooting, passing
Type of training - strength, speed, power, stamina?
Progressive Overload:
working the body harder than normal and gradually increasing the amount of exercise you do.
this makes out body adapt to the training levels and therefore getting fitter
athletes need to monitor performance levels and adjust the programme.
Individual Needs - everybody's fitness level is different so therefore tailor training to their specific needs.
Reversibility - process where the athlete's body loses fitness levels. Can be caused due to injury or illness
Unless you keep on training, any fitness gains will be lost
Only takes 3 or 4 weeks to become out of condition
'if you don't use it, you lose it.'
Overtraining - performers should achieve he right balance between work and recovery.
Rest and recovery allows body to:
replenish energy store
repair muscle fibres
overtraining can cause:
anxiety
increased chance of injury
a longer recovery time
Calculating training zones using Karvonen Formula
Max heart rate = 220 - age (mine is 205 bpm)
Aerobic training threshold, 60% - 80& of maximum heart rate
Anaerobic threshold, 80% - 90% of maximum heart rate.
E.g. aerobic - 60% = (205 x 60) / 100
80% = (205 x 80) / 100
123 bpm - 164 bpm
Use of different training methods for specific components of fitness
Training methods
Interval training - involves period of work followed by periods of rest. Lactic acid and oxygen debt builds up but rest phase allows for recovery.
Mix of aerobic and anaerobic exercise
.
Advantages:
Mixes aerobic and anaerobic exercise which replicates team games
Quick, easy and cheap to set up
-Rest period promotes high quality work
Disadvantages:
it can become boring
can be hard to keep going when you start to become fatigued
Fartlek training - Combination of different intensities, also referred to as 'speed play'. Can be completed on different terrains, grass, hills, roads etc. Suits movement necessary for a game.
Improves aerobic and anaerobic fitness.
Advantages:
Good for sports which requires change in speed]
Easily adapted to suit individuals level of fitness
allows rest and recovery
can be 'flexible' when, where and idividual
Disadvantages:
Too easy to skip hard parts
Can be difficult to monitor as you cannot see how hard someone is trying.
Weather dependent
Need to be highly motivated
might not be able to access different terrains
Circuit training - A series of exercise completed one after another. Good way to develop strength, muscular endurance and power. Each exercise is called a station, each different to avoid fatigue. Improves
muscular endurance and cardiovascular fitness.
Advantages:
cheap as requires little to no equipment
quick and easy to set up
can be adjusted to be specific for certain sports
Disadvantages:
Requires athlete to be motivated and drive to complete set amount of reps.
Weight training - Form of training that uses progressive resistance against a muscle group.
Increases muscular strength and muscular endurance
Advantages:
Strengthens the specific muscle group targeted
Can be adapted easily to suit different sports
Very easy to monitor
Disadvantages:
muscle can become sore due to high stress levels
can cause injury if exercise not completed with proper form
quite expensive to buy weights
you need a spotter for heavier weights.
Plyometrics training- strength training which improves
power and muscular endurance.
It causes the muscle to lengthen before maximal muscle shortening.
Advantages:
easy to set up
cheap
highly effective in developing power
good for explosive movements
Disadvantages:
if not performed correctly, likelihood of injury will increase
need to have a good level of fitness to perform
needs lots of recovery
Continuous training - this type of training involves a steady pace at moderate intensity for at least 30 mins. Works on
Cardiovascular Fitness
Advantages:
Highly effective for long distance athletes as it matches the requirements of the event.
Needs only a small amount of equipment
good for aerobic fitness
it is cheap
Disadvantages:
can become extremely boring as it involves repetition over a long period of time.
doesn't improve anaerobic fitness.
Fitness classes
Body pump - weight based workout targeting different class which improves muscular endurance.
improves strength
improves muscular endurance
but you need a instructor
Pilates / yoga - involves specific movements and breathing techniques aimed to develop strength, flexibility and coordination.
Improves flexibility
improves strength
can have good mental effects
but can become boring for those who don't like stimulation
Aerobics - range of high tempo exercises with music designed to strengthen the heart and lungs which improves cardiovascular fitness
can be fun
but you need a instructor
Spinning - high intensity class exercise where performer has to cycle at the speed of the instructor.
improves anaerobic fitness
improves cardiovascular fitness
but those with cardiovascular problems cannot participate
usually needs a instructor,
Use of warmups and cool downs
Purposes of a warm up
prepares the mind mentally for training session or competition
gradually increases heart rate
increases core temperature
To reduce injury - stretch joints and muscles
Purposes of a cool down
stops blood pooling - keeps blood circulating and slowly returns the blood around the body
removes lactic acid - a by product of anaerobic exercise
stretches - reduces soreness and stiffness which helps muscles/joints becoming sore
Reduces body temperature
Prevents
DOMS
(delayed onset muscle soreness)
Stages of warm up (usually lasts for 10 minutes)
Stage 2 - stretches - lots of exercises for stretching the joints and muscles of the body. (dynamic = on the move) from head to toe.
Stage 3 - exercise specific drills - warm up specific skills to the event being completed. e.g. agility ladder for football players
Stage 1 - Pulse raiser - involves gentle jogging, running and sprinting
Stages of a cool down
Stage 1 - aerobic work to lower heart rate
Stage 2 - stretches (static) - to reduce soreness of joints and muscles and to remove lactic acid. It also helps flexibility.