Preparing for ActionIn all activities it is important for the performers to be properly prepared, bothmentally and physically.

A warm-up before an activity starts prepares you for the work ahead.

Select an activity and in your jotter write down the 3 detailed stages for a warm-up in that activity. For each stage give 2 reasons why you are doing it.

A warm down gradually returns the body to its resting state when activity finishes.

In your jotter write down the 2 stages of warm down. For each stage give 1 reason why you are doing it.

Performers must be mentally prepared and ready for the taskahead.

In your jotter write down 1 advantage of being mentallyprepared.

The Skeletal + Muscular SystemsBones and muscles work together allowing body movement to take place.

Joints are where 2 or more bones meet, there are 3 types of joint. Fixed, slightlymoveable and freely moveable.

The Hinge joint and Ball and Socket joint are both freely moveable joints.

The knee is a hingejoint. It can only openand close like a door.

The shoulder isa ball and socketjoint. It rotates inall directions.Write down in your jotter

another example of a hinge joint and an activitywhich requires this movement.

Write down anotherexample of a ball andsocket joint and an activity which requiresthis movement.

The Skeletal + Muscular SystemsLigaments hold connecting bones together, andprevent over twisting and stretching.

Cartilage covers the ends of bones and acts asa shock absorber reducing bones rubbing.

Synovial fluid reduces friction between bones.

Tendons attach muscle to bone.

The Skeletal + Muscular SystemsMany skills are based on the way muscles can work in pairs. E.g. The biceps andTriceps.

In picture 5a the prime mover (agonist)is the triceps muscle. To produce themovement the triceps contract (shorten) and the biceps (antagonist) relax.

In picture 5b the prime mover is thebicep muscle. To produce the movementthe biceps contract and the triceps relax.

The muscles are attached to the bone bytendons. As the muscles contract theypull on the tendons which in turn pull on the bone and produce movement.

The Skeletal + Muscular SystemsLabel on the diagram 2 ball and socket joints.

Label on the diagram 2 hinge joints.

Label on the diagram the biceps and triceps.

Label on the diagram the quadriceps and hamstrings.

Label the abdominal muscles and deltoids.

Select an activity, and a skill/technique. Name the main jointused in performing the skill. Describe how the movement isproduced, including the muscles and tendons.

Principles of TrainingTo improve fitness levels a planned programme of training is needed. To continueto improve your fitness you need to gradually work the body harder, more oftenand for longer than it is used to. This is known as OVERLOAD, and is based on 3principles of training.

INTENSITY – Increase the level of work

FREQUENCY – Increase the amount of training sessions you undertake each week.

DURATION – Increase the amount of time spend on each training session.

In your jotter write down what you personal fitness programme is each week. E.g.how often you participate in activities (FREQUENCY), how long each session lasts for (DURATION)and what you actually do during each session (INTENSITY).

Principles of TrainingWhen you overload a training programme it is important not to make the progression too difficult or too easy. When OVERLOADING only one of F.I.D. should be increased each time.

Explain in detail how you could overload your weekly activities.

As you become fitter the training becomes easier. At this point to continue improvingyou must OVERLOAD again. This is known as the principle of PROGRESSION.

When a car goes into reverse the direction it takes is backwards.

In your jotter write down what the principle of REVERSIBILITY is.

The principle of SPECIFICTY demands that you choose exercises which suit thespecific demands of the activity you are training for. E.gthe gymnast will train differently from a rugbyplayer.

The Cardio-Respiratory SystemHuman Beings need oxygen to survive. Muscles need oxygen to keep working. As an activity becomes more demanding more oxygen is needed.

The bodies respiratory system (nose, lungs, mouth) and circulatory system (heart,blood vessels)work together to provide the muscles with a supply of oxygen.

As you breathe in O2 enters lungs. There, O2 is absorbed into the blood.

The heart is a pump which pushes blood around the body. The blood carries O2 around to muscles to keep them living and working.A waste CO2 is produced and carried by the blood back to the lungs and breathed out.

As the blood loses the CO2 it collects more O2.

The Cardio-Respiratory SystemWith an improved cardio respiratory system the body can cope with more exerciseand less effort is needed to perform the same amount of work.

In your jotter write down what effect a regular programme of exercise will have onthe size of the heart and lungs.

In your jotter explain why during strenuous activity breathing rate increases.

If the level of work becomes too demanding, the body becomes unable to supply theworking muscles with enough oxygen. The body is now working without a supplyof oxygen (ANAEROBICALLY). This is known as OXYGEN DEBT.

Working anaerobically builds up lactic acid in the muscles, which is painful. Throughtraining the anaerobic system can be improved.

In your jotter write down the benefits of an improved anaerobic system.

Cardio-Respiratory EnduranceHaving good Cardio Respiratory Endurance means being being able to work yourheart and lungs for a long period of time. This whole body work is AEROBIC – working with oxygen.

In your jotter write down 5 activities which require good CRE, and give a reason why.

In your jotter copy the paragraph below filling in the missing words.

With improved CRE you can work___________and___________before becoming tired. You can do the same amount of work with less_________. You recover from work___________.

A programme incorporating the principles of training will improve the heart and lungs.With a better CR system oxygen can reach the muscles faster and keep the musclesworking.

In your jotter describe how CRE can be measured/tested.

Cardio-Respiratory EnduranceTo improve CRE the heart and lungs must be worked on a regular basis. To improveCRE it is important to work a the correct level – this is known as the TRAININGZONE.

In your jotter write down what effect exercising below the Training Zone will have.In your jotter write down what effect exercising at the top of the Training Zone will have

The body’s max pulse rate is220 beats per minute.A training zone of between 60-80% of 220 – age is advised.

E.g. 220 – 16 = 204

60% of 204 = 122

80% of 204 =163

The training zone is therefore122 – 163 beats per minute.

Cardio-Respiratory EnduranceCRE will improve if the heart rate is raised into the training zone and kept there forat least 20 MINUTES.

There are 3 main types of running training to improve CRE.

Long Continuous Running

As CRE improves so canthe speed or distance.

Varied Pace Running

Steady running mixedwith faster runs andsprints.

Interval Running

Running set distancesin a certain times.short recovery timebetween each run.

In your jotter devise a training programme to improve CRE. Include the principlesof training of FID.

Muscular EnduranceMuscular Endurance is the ability to work a particular set of muscles for a long periodof time.

In your jotter write down 5 activities or skill/techniques which require goodmuscular endurance.

Circuit training is a popular method for improving muscular endurance. Each exerciseshould be appropriate to the muscle group you want to improve. Exercises may use body weight only or resistance can be added in the form of equipment.

In your jotter describe how resistance could be added to this exercise.

Muscular Endurance

The exercises below can all be found in a circuit to improve muscular endurance.

In your jotter write down what each exercise is, and what muscles are being improved.

In your jotter think up a different exercise to improve the arms and the legs.

In your jotter describe in detail how the working muscles are supplied with energy.

Muscular EnduranceExercises in a circuit can be based on performing repetitions in a set time. E.g. Build up time spent on each exercise or reduce the rest time between each exercise.

Other circuits concentrate on the number of repetitions performed for each exercise. It can be done in by

1. Discover the maximum amount of reps possible for each exercise and do ½ the maximum repetitions 3 times a week.

2. Discover the maximum amount of repetitions for each exercise. Perform a low,moderate or high level circuit 3 times a week.

In your jotter describe the different ways in which you could overload, to improvemuscular endurance further.

Suppleness/FlexibilityFlexibility is the range of movement across a joint.

This gymnast has a very good range of movement.

This is an example of Static flexibility. The performer “holds” the position.

Dynamic flexibility is fast moving and “not held”.

In your jotter write down 1 activity which requires dynamic flexibility and the reasonwhy. Then do the same for Static Flexibility.

Performers in Martial Arts require dynamicflexibility to kick high and quick.

Suppleness/FlexibilityIn your jotter write down the name of a test used to measure flexibility.

Badminton players require a good level offlexibility.

In your jotter explain how increased flexibilitywould improve a players overall game.

A training programme to improve flexibility would include :

A number of stretches relevant to the activity you wish to improve

Hold each stretch for 10-15 seconds

Each stretch attempted 10 times

4-5 times a week.

Suppleness/Flexibility

In your jotter select an activity, and a skill or technique from that activity thatrequires flexibility.In your jotter write down a one week training programme to improve your flexibilityfor your chosen activity and skill. Include the FID principles of training.

In your jotter write down how you would overload your training programme.

StrengthStrength is the maximum amount of force a muscle or group of muscles can exert.The force depends on the size of the muscle. The larger the muscle the stronger it is.

A degree of strength is important in all activities, especially when “weights” need tobe thrown, held, lifted or carried. “Weights” can be mean many different things. E.g.Javelins, balls, opponent.

In your jotter explain why the activities below require strength.

In your jotter write down a test designed to measure strength.

StrengthThere are 2 types of contraction. Isometric and Isotonic.

The muscles contractTo hold still – nomovement takes place.ISOMETRIC

The muscles produce movement as they contract and relax. ISOTONIC

In your jotter write down another example for both.

A training programme can be designed to improve strength in most major musclegroups. The programme will be based on progressive resistance. By overloadingthe working muscles using a weight/resistance the muscle become stronger andthe resistance is gradually increased, until you achieve the desired outcome.

StrengthPerformers interested in improving strength will need to know which parts of the body they wish to improve.

A high jumper with improved leg strength will helpher to jump higher. Being able to jump higher willhelp her to win competitions. This is known as the principle of SPECIFICITY.

In your jotter select a different activity and skill. Writedown the relevant muscles to that skill. Explain how an increase in strength would improve the skill.

Just as there are 2 types of contraction there are also 2 types of strength training.

ISOMETRICStatic exercises, Muscles held tenseAnd still. E.g.

ISOTONICExercises whichare similar in action to the activity. E.g.

StrengthThe three main points to consider when devising a strength training programme are:1. Decide which muscle groups to improve. E.g. Arms2. Select the type of training. E.g. Isometric/Isotonic/Weight Machines/Free Standing3. Select the exercises to be used. E.g. Pec Flye Machine

Strength programmes are based on high workloads (weights) and low repetitions.

In your jotter write down how you would progressively overload this trainingprogramme after 6 weeks and why.

A strength programme will include the following:

Workload (75% of maximum capacity)

Repetitions (4-6)

Exercises (Begin with 3-4)

Sets (at least 4)

Time (30 minutes)

Sessions (3 per week)

SpeedSpeed means being able to cover a distance or perform a movement in a short time.

The swimmer will cover 100 metres in a swimming pool in seconds. They aredisplaying whole body speed.

A cricket bowler only uses part of their body to generate speed.

In your jotter write down another example of a performer who requires whole body speed and one where only part of the body is used.

In football speed is necessary as short bursts are required throughout the game.

In your jotter write down three examples of when aplayer needs whole body speed in a game.

SpeedIn your jotter write down a test to measure whole body speed

The speed of a performers reaction can also help their performance. Reaction timeis the length of time from a cue to the first muscular contraction in response.

Both the sprinter and the squash player react to cues or signals. The sprinter on the starting gun and the squash player reacts to their opponents movements.

In your jotter explain how agood reaction time would helptheir overall performance.

Reaction time can be improved by practising in situations which are identical or similar to the activity, e.g. A practise session full of sprint starts to.

SpeedFactors affecting running speed include:correct technique; range of movement in ankles,hips and shoulders; strength of muscles; stridelength and frequency; force exerted by leading leg and ability of muscles to cope with lactic acidbuild up.

In your jotter choose 2 factors from the above list which influence speed and explain why.

Speed can be improved through training. The training could include:

STRENGTH

In your jotter writedown what this would include.

FLEXIBILITY

In your jotter write down what this wouldinclude.

AEROBIC + ANAEROBICWork at near maximum for extended sessions. Thisincreases muscular enduranceand the muscles improve theirability to cope with lactic acid

PowerPower can be described as “fast strength” as it is the combination on strength andspeed. The more speed or strength you use the more power you will produce.Explosive power is when you use maximum strength and speed.

In your jotter write down the 2 main sources of power in the body.

Power is needed to push a performer as fast, as high and as far as possible.

In your jotter write down an example of each.

Power is needed to hit, kick or throw an objector implement as far or fast as possible.

In your jotter write down an example of each.

PowerIn your jotter explain how speed and strength combine together to help the followingperformers.

Power can be improved by undertaking a training programme. This would include both speed work and exercises to improve the strength of the muscles.

In your jotter write down an activity. Design a training programme using the principles of training: Frequency, Intensity, Duration and Specificity.

In your jotter write down a test for measuring leg power.