1. Antrim PE Revision Course AQA AS PED 1
Session 3c
Applied Physiology – Movement Analysis, Fitness & Training

2. Analysis of movement (including planes and axes)
Shoulder and elbow action in –
Push-ups
Over-arm throwing
Forehand racket strokes
Hip, knee and ankle action in:
Running
Kicking
Jumping
Squats
Types of joint, articulating bones, joint actions
Main agonists and antagonists
Types of muscle contraction: isotonic (concentric and eccentric) and isometric related to the sporting actions.

3. Understanding & Analysing Movement
Jan05Q5
Kick
Planes of Movement
Axes of the body
Frontal
Transverse or horizontal axis
Transverse
Longitudinal Axis
Sagittal

4. Understanding & Analysing Movement
Type of movement
Description
Flexion
Decreasing angle between 2 bones
Extension
Increasing angle between 2 bones
Adduction
Towards mid line of body
Abduction
Away from mid line of body
Circumduction
Movement of bone makes cone
Rotation
Bone rotates around own axis
Supination
Face up e.g. palms face up
Pronation
Face down
Eversion
Sole of foot outwards at ankle
Inversion
Sole of foot inwards at ankle
Dorsiflexion
Raising toes towards tibia
Plantarflexion
Pointing of the toes

5. Understanding & Analysing Movement
Construct a movement sequence using the following in the correct order:-
Abduction, flexion, inversion, circumduction, supination, adduction, plantarflexion, extension, eversion, rotation, dorsiflexion, pronation

6. Agonists and Antagonists
Agonist – Prime Mover
Muscle or muscle group mainly responsible for a movement
Antagonist
Muscle or muscle group that acts to produce the opposite action of the agonist

7. Types of Muscle Action Isotonic Isometric
Isokinetic
Constant speed of movement
Isometric
Constant length (no movement)
Concentric
(shortening
under tension)
Eccentric
(Lengthening
under tension)

8. Movement Analysis Plane & Axis Joint Type Bones in joint Joint Action
Agonist
Antagonist
Contraction Type

9. Levers Three classes of levers
Examples of the use of levers in the body
Relationship of levers to effective performance – mechanical advantages and disadvantages and range and speed of movement.

10. Levers - Types
1st Class
2nd Class
3rd Class

11. Levers – Mechanical Disadvantage
Work = Force × Distance
MA tells how much the lever magnifies effort
M Ad > 1 occurs if effort required less than load
M Ad < 1 occurs if effort required greater than load

12. MA - 1st class lever Effort & resistance act on opposite sides of axis
effort arm
resistance arm
axis
Effort & resistance act on opposite sides of axis
It is the most versatile of the lever systems
Depending on effort arm distance can lift a large resistance or act at a small distance to move the resistance a greater distance
M Ad either > or < 1 or = 1 (dependent upon axis)

13. MA - 2nd class lever Forces act on one side of the axis
M Ad always > 1(effort is always less than the resistance)
Effort arm
effort
axis
Resistance arm
The effort must always move a greater distance than the resistance

14. 3rd class lever Forces act on one side of the axis M Ad always < 1
(effort always greater than the resistance)
Muscle pulls point of application through small arc
Distal portion of the lever moves through large arc
Large range of motion and speed of distal portion
effort
effort arm
axis
Resistance
Resistance arm
Jan03Q1
Tennis
Ans

15. Applied Exercise physiology in practical situations
Principles of training – specificity, progression, over-training, overload, reversibility and tedium
FITT principles
Calculating work intensity for optimal gains through heart rate and Borg scale, weights – one rep max
Fitness testing – reasons for testing
Principles of maximal and sub-maximal tests
Limitations of testing, specific test protocols, issues relating to validity and reliability.
Physiological and psychological value of a warm-up and cool-down
Types of stretching exercises, active, passive, static and ballistic.
Principles of safe practice
Training methods – continuous, intermittent, circuit, weights, plyometrics and mobility training. Explanation of the principles of each method, specific examples, advantages and disadvantages.

16. Fitness Questions - Exams
How do I test it?
What is it?
When do I use it?
How do I improve it?

17. Fitness Training Considerations
Performer’s needs – base line
Fitness components of activity
Training principles
Training methods
Training year - major competitions

18. Training principles (1)
Specificity – relevant to task – energy system, body area, movement Progression – more intensity/ frequency/ duration Over-training – insufficient rest is harmful Reversibility – Lose quicker than you gain Tedium – variety, repetition is boring

19. Training principles (2) – F.I.T.T.
F – frequency (per day/week) I – intensity (% of max) T – time/duration T – type/mode (continuous/intermittent)

20. Continuous training
Continuous running, swimming, rowing or cycling - trains aerobic system - develops endurance
Sub-maximal work
Higher intensity – anaerobic systems
Based on % of max HR (HR Zones)

21. Determining intensity
Lactate sampling
Heart rate
Karvonen formula
[(max HR - resting HR) x 0.6] + resting HR
Heart rate training zone
Training pace/intensity - % of maximum

22. Heart rate zones Measured as a percentage of maximum heart rate
Maximum heart rate (220 - age)
Unfit – train at 50-70% of max HR
Fit – train at 70-90% of max HR

23. Borg Scale – rate of perceived exertion

24. Intermittent training
Periods of work and recovery
Adjust frequency, duration, intensity and recovery period
Blocks of work = ‘sets’
Sets composed of repetitions
Number of repetitions/intensity of the exercise –link to recovery interval – energy system
Circuit training, weight training, shuttles

25. Circuit training Each exercise exists at a ‘station’
A series of exercises performed one after the other – the circuit
Each exercise exists at a ‘station’
Consecutive stations designed to stress different muscle groups
Or different aspects of fitness - spread the fatigue. Usually designed to last minutes
Normally laps of the circuit,
Rest interval decided between laps and/or stations.
35-60

26. Strength
Training programs that are concentric-only / eccentric-only do not yield as much strength gains as combined
because concentric contraction may use different motor units than eccentric contraction
because we are not able to maximally contract eccentrically (we are lengthening muscle)
delayed-onset muscle soreness

27. METHODS Weighted vest running/jumping Uphill running, riding
Towing (sled, tire, parachute etc)
Uphill running, riding
Sand/shallow water running

28. Strength plyometrics or “pre-loading” eccentric-concentric sequence
muscle performs more positive work during concentric contraction
storage of elastic energy
altered cross-bridge attachment
more calcium release
activation of larger, stronger motor units

29. PLYOMETRICS Eccentric contraction (landing) Stretch-Shorten Cycle
Stretch Reflex
Elastic energy stored
Concentric – take off

30. PLYOMETRICS Stretch-Shorten Cycle Stretch Reflex
eccentric-concentric sequence
muscle performs more positive work during concentric contraction
storage of elastic energy
altered cross-bridge attachment
more calcium release
activation of larger, stronger motor units

31. Fitness – flexibility
Move joints through a wide range of movement (ROM)
Most activities because of need to stretch to reach
Limits to movement – bones, ligaments, muscles and tendons
Sit and reach test, goniometers

32. Stretching
Active Involves voluntary muscle contractions to achieve stretch Stretch held for seconds Relax muscle of end of range Passive Use external force to increase range achieved – partner, gravity, body wt Forcibly increase range achieved

33. Stretching - PNF Best way of increasing flexibility
Hold stretch for 6 seconds
Stretch reflex inhibited
Isometric contraction
Increase stretch

34. Training Overload

35. Fatigue Theory of Supercompensation

36. Under-Training

37. Ethical Considerations
Fitness Testing
Tests for each component
Name, describe, component, limitations
Maximal - Sub-maximal
Limitations
Relationship of component to activity/game situation.
Inter-relationship of components
Validity
Actually measures what it claims
Reliability
Variables accounted for/controlled
If test is repeated should give same result
Ethical Considerations
Health and safety, tests to destruction

38. Maximal and sub-maximal tests
Maximal – exercise to exhaustion – need high motivation
Sub-maximal – exercise to less than maximal and extrapolating results (heart rate) to estimate maximal values

39. Direct and indirect tests
Most concerned with cardio-respiratory endurance/stamina - VO2 max
Direct involves measuring VO2 max
Indirect involves estimating VO2 max – by measuring heart rate

40. Physiological tests Heart Rate Pulse taking is cheap and simple
Pulse meter more accurate and less distracting; doesn’t require performer to stop
Respiration
Use breath volume bags (Douglas bags) linked to one-way valve to measure vital capacity
Maximum expiration into the bag following a maximum inspiration

41. Predictive tests
Maximum heart rate corresponds to exercise at a maximum workload
Heart rate is related to workload over a range of exercise intensities
Use heart rate measures to estimate maximum heart rate/workload
Step Tests – protocol, step height cadence etc. Simple but outmoded

42. Multistage shuttle run test
Predicts VO2 max
20-metre shuttles using tape-recorded timing; progressive; maximal; accurate; large groups
Maximal – requires motivation; favours runners

43. PWC170 cycle ergometer test
Measures aerobic fitness/stamina
Standardised workload undertaken – heart rate measured
Three workloads/heart rates taken
Data extrapolated to find workload achievable at heart rate of 170bpm
Accurate – measurement of both HR and workload

44. Wingate power test
30 seconds of all out cycling to determine anaerobic power
Workload calculated according to weight
Number of revolutions counted for every 5 seconds of test
Graph produced of power against time
Accurate – measurement of both power and time

45. Objective, Subjective Tests
Objective tests provide quantifiable measures of performance - (metres/seconds/runs/points)
Subjective tests provide judgments about quality of performance – no units

46. Skill Testing Validity Testing skills in isolation? Objectivity
Jan03Q5
Ans
Validity
Testing skills in isolation?
Objectivity
Measured success/outcomes the same as skilful play?
Subjectivity
Can you judge skilful play without measuring?
Reliability
Testing skills in performance situations?

47. Warm Up Improves oxygen delivery via blood flow
Improves chemical reactions for energy
Sensitises nerves and improves conduction
Movement rehearsal
Reduces injury
Blood flow to heart

48. Cool Down Active recovery 5-10 minutes light exercise
Static stretching 5-10 minutes
Disperses waste products
Reduces DOMS
Reduce blood pooling –dizziness
Slows heart rate