The purpose of your skeleton

1. The purpose of your skeleton Your skeleton has three main functions. • It supports your body • It protects vital organs 3. Lastly it enables movement

2. JOINTS

3. JOINTS Joints which allow free movement are called Synovial joints - they are either hinge joints like the knee, or ball and socket joints like the hip

4. TENDONS Muscles are attached to bones by Tendons

5. CARTILAGE Bones which meet in a joint are tipped with Cartilage to cushion them and stop them wearing away

6. LIGAMENTS Bones are held together by strong fibres called Ligaments

7. MUSCLE FUNCTIONS Since they can only pull, not push, muscles must work in pairs in order to move limbs Biceps Triceps

8. MOVEMENT To bend the arm the biceps contract, to straighten it the triceps contract Biceps Triceps

9. MOVEMENT To bend the arm the biceps contract, to straighten it the triceps contract

10. OXYGEN TRANSPORT SYSTEM In order to work and create movement, muscles need oxygen. The body's oxygen transport system takes oxygen to the working muscles, through the circulatory and respiratory systems working together. The main workers are the heart, blood and lungs. The whole oxygen transport system works in a cycle.

11. The Respiratory System Oxygen enters the body through the AND Nose Mouth The oxygen then travel to the lungs where the oxygen enters the bloodstream The oxygen then travel in the arteries to the which pumps the oxygen to the working muscles HEART

12. The Respiratory System As you exercise a waste product is produced known as: CARBON DIOXIDE This is returned to your lungs by your blood. When you breath out the carbon dioxide leaves your body.

13. The Circulatory System The heart (a muscular pump) is at the centre of the circulatory system. By contracting and relaxing the heart muscles can pump blood around the body. Arteries carry blood away from the body to vital organs and limbs (oxygenated blood) Veins return blood to the heart (deoxygenated blood)

14. The Circulatory System De-oxygenated blood from the body enters the heart from the vena cava here Oxygenated blood from the lungs enters the heart from pulmonary vein here

15. Oxygen debt During vigorous exercise the body needs a lot more energy. It gets this by breathing in deeper and faster and rushing the oxygen to the muscles. This extra oxygen is then used to release more energy, needed to meet the higher level of demand. Soon a point is reached when the body cannot breathe any faster or harder, and aerobic respiration alone cannot meet the enhanced energy demands.

16. Oxygen debt So how do muscle cells get the extra energy they need? They get it by working anaerobically. Anaerobic respiration produces lactic acid (waste product), which accumulates in the muscles and causes muscle fatigue and cramps. Running the 1500 metres will build up an oxygen debt

17. Oxygen debt This extra oxygen needed to neutralise the harmful effects of anaerobic respiration is called an oxygen debt. In order to get the extra oxygen to 'pay back' the debt, the body continues to breathe deeply for some time after vigorous activity has ceased. When all the lactic acid in the muscles is broken down the oxygen debt has been repaid and normal aerobic respiration resumes.

18. Benefits of Improving Oxygen Transport System • Regular exercise is very good for the heart and lungs: it increases the size of the heart. • The lower your heart rate the fitter you are and it will take longer to reach to maximum heart rate. • After exercise the fitter you are the faster your pulse will return to normal. You can measure your heart rate by checking your pulse in your neck or wrist. A normal resting heartbeat is around 50 to 80 beats per minute.

19. Cardio-respiratory endurance Is the ability of the heart and lungs to get oxygen to the muscles, so that the muscles can perform for a long time Give specific examples of 2 aerobic activities

20. Effects of Cardio-respiratory Endurance on Performance Effective cardio-respiratory endurance is the ability to transport sufficient oxygen to the working muscles during sustained exercise. In activities that last relatively long periods of time, improved cardio-respiratory endurance provides you with the chance to perform better by being able keep skill level high.

21. Measuring CRE Standard Test 12 MINUTE COOPER TEST Aim: To calculate your level of cardio-respiratory endurance by applying a time/distance formula Equipment: A flat area and markers Test Procedure: 12 minutes to cove the maximum distance possible through running, jogging or walking. 400m track with markers 10m apart Test Calculation: Use table on following slide

22. Understanding Standard Fitness Tests Fitness Test: 12 Minute Cooper Test. Fitness testing gives you specific information which you can: • Compare your results with peers • Compare with Norms (National Average) • Easy to set up and do • After re-testing it allows you to see if you have improved

23. Cooper Test Norms

24. Calculating your maximum heart rate and training zones Your maximum heart rate (MHR) is the highest number of beats per minute your heart can reach during all-out effort. Because maximum heart rate decreases as you get older, a popular calculation used is: 220 - age = MHR For example, a 15-year-old male would have an MHR of 220 - 25 = 205 beats per minute. Follow the steps above to calculate your MHR.

25. Calculating your maximum heart rate and training zones Once you have calculated your MHR, it is then possible to calculate your heart rate training zones, which are as follows:

26. Calculating your maximum heart rate and training zones Take your MHR and multiply by 0.60 and 0.75 to determine your aerobic training zone. If your MHR is 205, you would multiply that number by 0.60 and 0.85 to determine what your aerobic training zone (which would be 123 to 174 beats per minute).

27. Training to Improve CRE Once you know your starting level of CRE (above average, average or below average) you can consider what type of training exercises are best. It is important to realise that your training becomes more demanding as time goes on. What is this principle of training known as?

28. Continuous Training Any exercises (e.g.. running, swimming, cycling) that ensures that the heart rate is operating in your training zone for approximately 20 to 30 minutes for 3 to 4 sessions per week. Benefits • Develops cardio-respiratory endurance • Develops aerobic capacity • Straight forward to plan • Progressive overload achieved by exercising more often, by exercising faster, or by training longer. (Frequency, Intensity, Duration)

29. Fartlek Training(Varied Pace Running) Continuous running or swimming with short sprint bursts followed by a slower recovery and then more continuous paced running or swimming. Benefits • Develops both aerobic and anaerobic fitness through continuous running and short speed endurance sprints • Can be varied to suit your own requirements. • Progressive overload achieved by exercising more often, by exercising faster, or by exercising longer.

30. Progressively Overload CRE Training F.I.D. (F)REQUENCY – How often you train each week • Increase the amount of times in a week you train e.g.. from 3 to 4.

31. Progressively Overload CRE Training F.I.D. (I)ntensity - How hard you work in each session in each session • Work at 75% of MHR instead of 70%. • Work over a longer distance. • Reduce rest periods.

32. Progressively Overload CRE Training F.I.D. (D)uration - How long you work for • Increase the amount of time a training session last thus increasing the amount of work you do in a training session e.g.. 30 mins to 35 mins.

34. Monitoring the Effectiveness of CRE Training You can monitor your progress when exercising by checking your pulse regularly to see if it is in your aerobic training zone. The easiest way to check your pulse is to check your heart rate during exercise for 6 seconds then multiply this number by 10 to get your heart rate per minute.

35. Benefits of Improved CRE • Regular exercise is very good for the heart and lungs: it increases the size of the heart. • The lower your heart rate the fitter you are and it will take longer to reach maximum heart rate. • After exercise the fitter you are the faster your pulse will return to normal. You can measure your heart rate by checking your pulse in your neck or wrist. A normal resting heartbeat is around 50 to 80 beats per minute.

36. CRE EXAM QUESTIONS 1) Which of the following statements are true and which are false after regular exercise? ii) The heart takes longer to return to its normal resting rate after exercise? • The lungs become smaller? 2 2) Name an activity in which you need a high level of CRE fitness? 1 • Give an example of how improved CRE fitness helped your performance? 2 3) Name an activity. Write down why you need good cardio-respiratory endurance in this activity? 1 • Give an example of a fitness test for CRE? 1 ii) Explain what does the results of the fitness tell you about your CRE. 3

37. Muscular Endurance Muscular endurance is the ability of muscles to work continuously. To improve your muscular endurance you need to work muscle groups for long intervals at a relatively low level of intensity. A rower uses mainly the arms and shoulders. This is an example of muscular endurance.

38. The Effects of Increased Muscular Endurance on the Body Improved muscular endurance should ensure that you have better muscle tone and posture. This often means that you are able to complete skills more effectively (improved control and fluency), especially when you get tired.

39. Sit Up Test Protocol • Subject lies on their back, knees bent, feet hip width apart with arms straight and by their sides, fingers straight. • Lift shoulders and chest off the ground, keeping arms straight and on the ground to touch the rod for each curl-up. • Return to start position between each repetition. • Test score is the number of recorded touches in 30 seconds.

40. Understanding Standard Fitness Tests Fitness Test: 30 sec Sit-Up Test. Fitness testing gives you specific information which you can: • Compare your results with peers • Compare with Norms (National Average) • Easy to set up and do • After re-testing it allows you to see if you have improved

41. Training to Improve your Muscular Endurance Overloading muscles in training will provide more oxygen for muscle groups. Over time, your ability for muscles to cope with greater work will improve. Can you think of different methods of improving your muscular endurance?

42. Circuit Training Includes • Fixed circuit of set tasks • Multi station circuit. Stations include specific or general exercises (e.g.. bench jumps, sit-ups, press-ups) • Planned circuit focussing on specific fitness development Benefits • Develops both general and specific fitness • Progressive overload can be achieved by decreasing rest intervals or by increasing repetitions of exercises.

43. Circuit Training When designing a circuit program you must take into account: • The number of exercises per muscle group depends on the training effect required. • The desired volume of work to be completed during a training session. • The desired intensity of effort. • The structure of the program.

44. Football Circuit 1) SHUTTLE RUNS (FORWARDS, THEN BACKWARDS) 2) SKIPPING 3) SIDE STEPS 4) SPRY (GROIN STRETCH) Plyometric 5) SHUTTLE RUNS 6) BOUNCE, HEAD Plyometric 7) SHADOW HALF VOLLEY 8) IN & OUTS (FORWARDS, THEN BACKWARDS) 9) BALL JUMPS Plyometric 10) UNION JACK

45. Muscular Endurance Weight Training • Low weights, High repetitions. Benefits • Develops both general and specific muscles • Develops muscular endurance. • Progressive overload can be achieved through increasing the weight or the number of repetitions.

46. Progressively Overload Muscular Endurance Training F.I.D. (F)REQUENCY – How often you train each week • Increase the amount of times in a week you train e.g.. from 3 to 4.

47. Progressively Overload Muscular Endurance Training F.I.D. (I)ntensity - How hard you work in each session in each session • Lift 70% of 1RM instead of 65%. • 20 repetitions instead 15. • Increase the from 3 to 4 sets at a time.

48. Progressively Overload Strength Training F.I.D. (D)uration - How long you work for • Increase the amount of time a training session last thus increasing the amount of work you do in a training session e.g.. 30 mins to 35 mins.

49. Monitoring the Effectiveness of Muscular Endurance Training • It is important to monitor training: • To avoid over-training • To see if your training is working • One way to see if your training is working is to re-test yourself (Sit-Up Test) after so many weeks of training. • Another way to see if your training is improving is if your performance during your activity is improving.

50. The Effects of Increased Muscular Endurance on the Body There are many performance benefits of muscular endurance. Some of these benefits will be specific to different activities, but in general improved muscular endurance should ensure that you have better muscle tone and posture. This often means that you are able to complete skills more effectively (improved control and fluency) when you begin to get tired.