1. Methods of Training
Effects of regular training (long term effects) and exercise
Quicker recovery rate
Lower resting HR
More efficient CV system
Lower blood pressure
Reduced risk of coronary heart disease
You can work harder for longer

2. Methods of Training How do you work out your training zone?
Max HR = 220 – age
Lower end of target zone will be 60% of max HR
Top end of target zone will be 80% of max HR

3. Methods of Training E.g. 220 – 20 = 200 bpm (max HR)
Low end target zone is 60% of 200 bpm = 120 bpm
Top end target zone is 80% of 200 bpm = 160 bpm
Therefore the target zone is 120 – 160 bpm

4. Methods of Training Training Threshold
The minimum heart rate to be achieved to ensure fitness improves
Training Zone
The range of the heart rate whithin which a specific training effect will take place (Aerobic and Anaerobic)

5. Methods of Training Aerobic (with air) activity
Any sustained activity requiring increased breathing and oxygen consumption
Aerobic activities normally last for a minute or more
Increases cardio - vascular fitness and efficiency of respiratory system
E.g. long distance running
Anaerobic (without air) activity
Anaerobic activities are high intensity activities over a short period of time
They only last for 40 second or so, even the fittest athletes cannot work at this intensity for longer
Examples include 100m sprint

6. The Circulatory system
Semilunar valves
Aorta
Left atrium
Vena cavae
Pulmonary artery
Right atrium
Pulmonary veins
Tricuspid valve
Bicuspid valve
Right ventricle
Left ventricle
Septum
Cardiac muscle

7. The Circulatory system
To the lungs
To the body
From the body
From the lungs
The left side
pumps oxygenated
blood to the rest of
the body for use.
The right side pumps deoxygenated blood to the lungs to pick up oxygen.

8. The Circulatory system
Lungs
Blood flows around the body in a ‘figure of eight’ circuit, passing through the heart twice on each circuit. Hence the name the Double Pump System.
There are 2 separate ‘loops’ to the circuit:
The top loop – carries blood from the heart to the lungs and back.
The bottom loop – carries blood from the heart to all over the body and back.
(A)
(A)
(V)
(V)
Heart
Body

9. The Circulatory system
Heart rate is:
“The number of times the heart beats each minute”
During exercise your HR will increase
With continued training your resting HR will be lower as your heart is stronger and more efficient
Stroke volume is:
“the volume of blood pumped out of the heart by each ventricle during one contraction”
At rest stroke volume may be 85ml, but when exercising it will increase up to 130ml

10. The Circulatory system
Cardiac output is:
“the amount of blood ejected from the heart in one minute”
Cardiac output is governed by the HR and stroke volume
Cardiac output = stroke volume x HR
When you train your cardiac output will increase because your heart is be bigger, stronger and more efficient

11. The Circulatory system
There are three main types of blood vessels
Arteries
Veins
Capillaries

12. The Circulatory system
Arteries
Veins
Capillaries
Thick walls
Much thinner walls than arteries
Microscopic vessels
Carry oxygenated blood away from the heart
Carry deoxygenated blood to the heart
They link the arteries with the veins
More elastic than veins
Less elastic than arteries
At one end they carry arterial blood which transfers oxygen and nutrients to the muscles
Cope with higher blood pressure
Carry blood at lower pressures
The channel the blood passes through (lumen) widens to cope with increased blood flow during exercise
They contain many valves to stop blood flowing backwards, as venous blood is often flowing upwards against gravity
At the other end, they pick up waste and carry venous blood into the veins as they pass through the system

13. The Circulatory system
White blood cells
These have a nucleus (control centre) and vary in size and shape
Function includes: protecting the body from disease by
Engulfing any invading microbes, defending the body from disease.
Producing antibodies which help the body attack disease.

14. The Circulatory system
Platelets
These are tiny pieces of cell which have no nucleus
Their main function is to:
Clump together when blood vessels are damaged and help to clog a ‘meshwork’ of fibres which create a clot, to help stop bleeding.

15. The Circulatory system
Red blood cells
These have no nucleus and are very flexible so they can pass through the extremely tiny capillaries of the body.
Their main role is to:
In order to do this, red blood cells contain Haemoglobin, which combines with oxygen to become Oxyhaemoglobin.
Collect and carry oxygen to all the cells of the body so they can create energy.

16. The Respiratory System
Trachea
(wind pipe)
Ribs
Bronchus
Alveoli
Lung
Bronchioles
Diaphragm
Intercostal
muscles

17. The Respiratory System
Inspiration
The intercostal muscles contract pulling the rib cage up and out
Diaphragm contracts causing it to flatten
Chest cavity gets larger causing pressure in the lungs to fall
Air moves into the lungs from the higher outside pressure
Air flowing in

18. The Respiratory System
Expiration
The intercostal muscles relax and so the rib cage returns to normal
The diaphragm relaxes pushing it up
The chest cavity gets smaller so the pressure in the lungs increases
Air flows out of the lungs
During periods of exercise expiration becomes an active process involving the forced expulsion of air
Air flowing outward

19. The Respiratory System
Alveoli
Are tiny structures were diffusion of o2 and co2 takes place
Surrounded by capillaries
Capillaries have thin walls as well to allow exchange of o2 and co2
The more training you do the more alveoli become available for gaseous exchange
Thin wall
Red blood cells
Capillaries

20. The Respiratory System
Gaseous exchange
Alveoli in close contact with blood capillaries
O2 in alveoli is diffused into blood capillaries
Whilst the o2 is taken co2 is given out to the alveoli and breathed out
O2 is carried via circulatory system around the body in the red blood cells before being deposited in living cells
O2 is combined with glucose in the cell to produce energy along with waste products of co2 and water
The process then begins again when the deoxygenated blood returns to the lungs
During exercise there is increased demand for energy and therefore o2, there is also more co2 produced during exercise which must be removed

21. The Respiratory System
Tidal volume
“The volume of air you breath in and out in one breath”
Tidal volume increases during exercise
Vital capacity
“the maximum amount of air you can breathe out after breathing in as much air as possible”

22. The Respiratory System
Oxygen debt
“the amount of oxygen consumed during recovery above that which would have ordinarily been consumed in the same time at rest (this results in a shortfall in the oxygen available)

23. Bones
Bone Growth
Bone grows from Cartilage in the body, from when we are born.
It hardens with Calcium and other minerals, to form bone, called Ossification.
Bone growth begins at the centre of the bone.
Growth continues at the end of bones, but cartilage remains at the end of bones.

24. Bones

25. Bones Functions of skeleton
Shape – without it we would be a pile of jelly.
Support – Allows us to hold positions, standing up.
Movement – Allows activity.
Blood Production – Marrows within the bone produces all the vital ingredients of blood.
Protection – Protects the vital organs, eg, brain, hearts, lung etc..

26. Bones Classification of bones Long – Lever bones.
Eg Humerus, femur, phalanges etc..
2. Short – Small Levers.
Eg Carpals, tarsals.
3. Flat – Protecting bones.
Cranium, patella, ribs etc..
4. Irregular – More protection.
Eg Vertebrae, protect the spinal cord.

27. Bones
Bone forms part of our lean body mass, which relate to weight and can affect performance.
Bone determines size of body and length of limb, rugby players, gymnasts, high jumpers.
Bones influences Body Composition and can therefore influence participation and performance in Sport.

28. Bones You must also be able to identify the major bones of the body
Remember bone size will determine body size, weight and composition.
This will in turn affect your performance in sport
A good diet and regular exercise will help ensure healthy bone formation and long term health

29. Joints, tendons and ligaments
A joint is:
“a place were two bones meet”
Joints allow use to move freely during everyday life and in sporting activities
Without them our movement would be restricted
E.g. joints in our fingers allow us to grip (a racket, ball etc)

30. Joints, tendons and ligaments
You need to know the different types of joint
Ball and socket (I.e shoulder0
Synovial joint (I.e. knee)
You also need to know the role of cartilage.

31. Joints, tendons and ligaments
Joint movements
Flexion
Extension
Adduction
Abduction
Rotation

32. Muscles and muscle action
Position in the body
Main Action
In the middle of the body at the back, forming the bottom
Pull the legs back at the hips.
At the top of each leg at the back.
Bend the legs at the knees
At the bottom of each leg at the back. Also known as the calf muscles.
Straighten the foot so you can stand on your toes.
Gluteals
Hamstring
Gastrocnemius

33. Muscles and muscle action
Position in the Body
Main Action
Hold and rotate the shoulders and also move the head back and sideways.
Trapezius
In the centre of the chest at the back of the body, spreading up.
Latissimus dorsi
Pull your arms down at the shoulders and back behind your back.
At the back of the body, either side of the chest.
Triceps
At the top of each arm at the back.
Straighten the arms at the elbow.

34. Muscles and muscle action
Position in the Body
Main Action
Deltoids
In the upper part of the body, covering the shoulders.
Raise the arms in all directions at the shoulders.
Biceps
At the top of each arm at the front.
Bend the arms at the elbows.
At the top of each leg at the front.
Quadriceps
Straighten the legs at the knees.

35. Muscles and muscle action
Position in the body
Main Action
Pectorals
In the upper part of the chest at the front.
Raise the arms up, sideways and across the chest at the shoulders.
Abdominals
At the front of the body in the middle, just below the chest.
Pull in the abdomen and bend the spine so you can bend forward.

36. Muscles and muscle action
Muscle types
Cardiac muscle
cardiac muscle works without you thinking about it (there is no conscious control)
It is only found in the walls of the heart
Never tires and important for pumping blood around body during periods of activity

37. Muscles and muscle action
Involuntary muscle
Also works without you thinking about it
Also known as smooth muscle
Found in the walls of arteries, veins, stomach and intestines

38. Muscles and muscle action
Voluntary muscles
You have full control over voluntary muscles
They are also know as striated or skeletal muscle.
They are attached to bone and cause the skeleton to move.
Examples include the triceps and hamstrings.
They are the largest group of muscles in the body

39. Muscles and muscle action
Antagonistic muscles
Skeletal muscles work across a joint and are attached to the bones by strong cords known as tendons.
They work in pairs, each contracting or relaxing in turn to create movement.

40. Muscles and muscle action
Flexion (bending) of the arm
The muscle doing the work (contracting) and creating the movement is called the agonist or prime mover.
The muscle which is relaxing and letting the movement take place is called the antagonist.
Antagonist
(Triceps relax)
Agonist or Prime Mover
(Biceps contract)

41. Prevention of injury
In all sports were competition is part of the game, rules will be in place to protect players, officials and spectators from injury.
How can we make activities safe?
Protective clothing
Appropriate footwear
Balanced competition
Weight categories
Mixed or single sexed competition
Age Groups

42. Balanced Competition
Another way to make sport safe is to try to level the competition by grading competitors in various ways:
Weight categories – Boxing and Karate.
Mixed or single sex competitions – contact sports.
Age groups – football etc. (but not all children of the same age are the same height or weight)

43. Sports Injuries
Joint injuries

44. Sports injuries

45. Sports Injuries

46. Sports injuries Soft tissue injuries
Pulled muscle, strained muscle etc are all terms used to describe the same type of injury.
The muscle tendons become torn from the bone.
Symptoms include pain, unable to move the limb, tearing /pulling sound

47. Sports Injuries

48. Sports Injuries The treatment for: JOINT INJURIES,
TENNIS and GOLF ELBOW,
MUSCLE/SOFT TISSUE INJURIES,
DISLOCATIONS and
TORN CARTILAGE
is the R.I.C.E. principle.

49. Sports Injury
R – REST
I – ICE
C – COMPRESSION
E – ELEVATION

50. Sports injury

51. Sports Injury
This is often caused by a severe impact to the head or when the body is starved of oxygen.
The treatment for an unconsciousness is the DR ABC principle.
Danger
Response
Airways
Breathing
Circulation

52. Sports Injury

53. Sports Injury
Posture
It is important to keep our bodies balanced but we often stoop or sag.
Over time this can lead to problems with posture resulting in back / neck pain and discomfort
It can be caused by slouching in chairs, ill fitting shoes, poor muscle tone, flexibility and being overweight.

54. Sports Injuries How can we improve our posture? Strengthen muscles
Increase flexibility
Loose weight
Sit upright
Avoid slouching
Wear well fitting shoes.