Unit 2 – Physical and Mental Demands of Performance

Aims and Objectives

• Consider what fatigue and stress are, the reasons why they occur and the effect they can have.

• Be aware of the ways which injury can occur, the types of injury and the precautions that can be taken to avoid injury

• Be aware of common injuries and what action should be taken if an accident, injury or emergency does occur

• Be aware of the components of the respiratory system, the action of breathing and process of gaseous exchange.

• Know what is meant by aerobic respiration and activities that require it.

• Know what is meant by anaerobic respiration, the activities that require it and the recovery process from vigorous exercise.

• Be aware of the circulatory system and its component parts, together with the functions they perform and the role and function of the heart.

• Be aware of the cardiovascular system and cardiovascular endurance, together with ways to monitor and improve endurance levels

2.1 Fatigue and Stress

• Both of the above can have a significant effect on performance. Different people deal with things in different ways.

Fatigue

• Extreme physical or mental tiredness

• Can result in temporary loss of strength

• You may have to stop what you are doing

• Concentration decreases

• Skill levels decrease as speed and strength are affected

Stress

• Body’s reaction to a change that requires a response.

• Aggression or arousal levels may increase

• Excitement or suspense can lead to tension

• Tightness in muscles

• Anxiety can make you feel uneasy and apprehensive during performance

• Nervousness can lead to tension and MISTAKES

• Motivation will decrease

Key words

Local muscular fatigue – when a muscle or group of muscles, is unable to carry on contracting and movement stops.

Apprehensive – fearful about the future

Motivation – Your drive to succeed and desire and energy to achieve something

2.2 - Injury

• Injury prevention should be paramount and all precautions should be taken where possible

• Internally caused Injuries

• Externally caused injuries

• Precautions

Internally caused injuries

These are where the performer is solely responsible:

• Overuse injuries – overload of training or performing, include stress fractures and muscle and tendon injuries

• Sudden Injuries – Strain put on body through lots of stretching, pulling and twisting, muscle pulls.

Externally caused Injuries

Caused by factors other than the performer such as the equipment, opponent or playing conditions:

• Foul Play – Poor technique from others can cause serious injury. Rules in place to prevent this

• Impact Injuries – physical contact involved

Externally caused injuries cont ...

• Equipment /clothing – faulty equipment such as non-fixed portable goals could lead to injury or badly fitting football boots could cause blisters. Baggy clothing for trampoliningcould cause injury.

• Accidents

Precautions

• A risk assessment should be carried out and any finding followed up.

• Warm Ups should always be done before the start of an activity

• All rules and codes of conduct should be clear, followed and enforced.

Task 2.2 Injury

I want you to carry out a survey regarding all the injuries that members of your group have experience within the last year and categorises them as internal or external injuries.

Which list is longer?

Key Terms

• Stress Fractures – a break in the bone cause by repeated application of a heavy load or constant pounding on a surface such as running.

• Tennis Elbow – A painful injury or inflammation of the tendon attached to the elbow joint

2.3 – First Aid and Emergency Arrangements

The EMERGENCY SERVICES need to be contacted on 999 if there is any doubt as to what you need to do.

Head Injuries

• Make sure that the injured person is able to breathe and place them in the recovery position (Coma position).

• Concussion can occur from a blow to the head and must be dealt with by experts.

• Relaxed limbs, irregular pulse shallow breathing and dilated pupils are signs of concussion

Fractures

• Broken bones usually found in the limbs.

• The shape and outline of the limb may change and considerably swelling will occur.

Hypothermia

• This is the rapid cooling of the body when the temperature drops very quickly.

• Wet clothing needs removing immediately and replaced with warm, dry clothing or a blanket.

Joint and Muscle Injuries

Sprains – The over stretching or tearing of ligaments at a jointStrains – The over stretching of a muscle, rather than a jointRest – Stop what you are doingIce – This reduces the swellingCompression – Put a bandage or tape on the

area to provide support and pressure

Elevation – raise the injured body part

Cuts

• Vary in size and seriousness

• Clean the area and the wound

• Cover the cut with a plaster or a bandage

Task

• For each of the 3 sports outlined on the hand out list 3 injuries that may occur, 3 treatments and 3 preventative measures.

2.4 – The Respiratory System: Aerobic

Aerobic Respiration

The respiratory system is where the air is taken in through the mouth and travels to the lungs, into the bronchioles and into the lungs where gaseous exchange occurs in the alveoli.

Respiration in the presence of OXYGEN

Glucose + Oxygen Energy + Carbon Dioxide + Water

Activities include – Marathon Runners, Cross Country Skiers

When do I use this?

• Continuous activity over a long period of time

• ENERGY produced using OXYGEN

• Needs to be a constant supply of OXYGEN

The Action of Breathing

• The Chest Cavity Changes Shape and Size

• Diaphragm Flattens and moves downwards

• Intercostal muscles raise the ribs up and out

• Reduces Pressure in the chest cavity

• Air rushes in

• Gaseous Exchange takes place inside the Lungs

Key Terms

Gaseous Exchange – The process where oxygen is taken in from the air and exchanged for Carbon Dioxide

Alveoli – Small air sacs in the lungs where gaseous exchange takes place.

Intercostal Muscles – Abdominal muscles in between the ribs which assist in the process of breathing

Sternum – The chest or Breast bone

2.5 – The Respiratory System: Anaerobic

Anaerobic Respiration occurs in the ABSENCE of OXYGEN

Glucose Energy Lactic Acid

The body works without sufficient oxygen being supplied to the muscles.

Sporting Examples would be Sprinters and Weight Lifters

Oxygen Debt

When our body runs out of oxygen we rely on Glycogen as an alternative supply of energy.

We can only respire anaerobically for a maximum of 60 seconds. During this time we are ‘borrowing’ oxygen that will need to be ‘repaid’

This is know as Oxygen Debt

Continued ...

This causes a build up of Lactic Acid in the working muscles, which makes the muscles hurt.

A Cool down after exercise can prevent this from happening, enabling the Lactic Acid to be removed.

The Recovery Period

Straight after exercise we have to take in extra oxygen (heavy breathing). This helps convert Lactic Acid into waste products for removal.

Expiration – Removes Carbon Dioxide

Perspiration –Temperature control

Excretion – Urine and Faeces

Key Terms

Glycogen – The main form of carbohydrate storage, which is converted into glucose as needed by the body to satisfy its energy needs

Lactic Acid – A mild poison and waste product of anaerobic respiration.

2.6 – The Circulatory System

The Circulatory system has 3 basic functions:

1. The blood carries the oxygen, water and nutrients throughout the body and transports and removes waste.

2. Protection is provided when antibodies that fight infection are carried in the blood.

3. Body temperature is regulated by blood.

The Heart

Heart Contraction and Blood Flow

Resting HR 72 BPMThis will increase during ExerciseMAX HR = 220 - AGE

Deoxygenated blood enters RA from Vena Cava

Oxygenated blood arrives at LA from lungs via Pulmonary Vein

Bicuspid valves open

Tricuspid valves open

Ventricles fill with blood

Oxygenated blood leaves LV in aorta to the body

Deoxygenated blood leaves RV to the lungs via Pulmonary Artery

Atria fill with blood

Right Atrium

Left Ventricle

Right Ventricle

Left Atrium

Box Diagram of the Heart

Blood Vessels

3 types:

Arteries – Have thick walls and carry oxygenated blood at high pressure AWAY from the heart.

Veins – Carry deoxygenated blood back to the heart and have thinner walls. They also have valves to prevent back flow of blood.

Capillaries – Link arteries to veins and allow oxygen and carbon dioxide to pass through them

Key Terms

Heart Rate – The number of times your heart beats in one minute, which is one contraction and relaxation of the heart.

Pulse – A recording of the rate per minute at which the heart beats.

2.7 The Cardiovascular System

The heart and Blood Vessels.

Cardiovascular Endurance

The ability of the heart and lungs to keep supplying oxygen in the blood stream to provide energy to sustain physical movement

When you take part in physical activity you will notice the following effects:

• An increase in your breathing rate

• An increase in your Heart Rate

• An increase in your Blood Pressure

This is because your working muscles require additional oxygen to provide energy.

Improving Cardiovascular Endurance

The way to do this is to make your heart and lungs work harder in order to get them to adapt to the extra demand.

Athletes should aim to work within the aerobic zone for a minimum of 15 minutes to be able to gain the full benefits of the exercise.

You should build up your fitness gradually and do not try to do too much too quickly.

Testing Cardiovascular Endurance

• Resting pulse Rate – The lower the better

• Pulse rate Recovery – The quicker it returns to normal the higher your endurance levels are.

Key Terms

Blood Pressure – The force of the circulating blood on the walls of the arteries

MHR – Maximum Heart Rate (220 – Age)

Training Zone – The range of the heart rate within which a specific training effect will take place.

Exam Questions

1. Which of the following would not be classified as an externally caused injury?

1. Compound Fracture2. Greenstick Fracture3. Open Fracture4. Stress Fracture

2. Describe what is meant by fatigue.3. What effects is fatigue going to have on a performer4. Explain what is meant by an overuse injury.5. Explain why using the correct technique is vital when

preventing injuries.

6. What is meant by the RICE principle?7. Give a simple definition of what aerobic

respiration is.8. Where does Gaseous exchange take place?9. What happens to the breathing rate when you

exercise?10.Give a definition of anaerobic respiration.11.What is oxygen debt?12.What is the cardiovascular system?13.How can you measure Cardiovascular

Endurance?14.How can you improve Cardiovascular

Endurance?