AS af. Study Guide | Physical Education and Sport for CSEC®OXFORD URIVERSITE PRESS Great Clarendon Street, Oxford, OX2 EDP, United Kingdom Oxford University Press is a department of the University of Oxford. It furthers the University’s objective of excellence in research, scholarship, and education By publishing worldwide. Oxford is a Hegistered trade mark of Oxford University Press in, the UK and in certain other countries © Oxford University Press 2016 ‘The moral rights of the authors lave been asserted First published in 2016 All eights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted, in any form or by any means. withaut the prior permission in ‘writing of Oxford University Press, or as expresaly permitted by Inw, by licence or under terms agreed with the appropriate reprographics rights organization. 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Although we have made every effort to trace and contact al copyright holders before publication this has not been possible in all cases, I notified, the publisher will rectity any ‘fPors oF omissions atthe earliest opportu. Links to third party websites are provided by Oxford in ‘good faith and for information only. Oxford disclaims any respons! bility for the materials contained in any third party ‘website referenced in this work,Contents Introguetion Unit 1 Histories! developments 1.1 Physical education and sport 1.2 Tne organization of sport 1.3 Physical education and sport as part of ancent culture: 14 PEand sport from the Medieval to ‘Renaissance tmes 4.8 ay influences on PE and spcrt in the ‘Carbbean 1.6 PE and spor in he 20 Century 1.7 Physical education and sport in the Carbbean 1.8 The Oympic Games 1.9 The Summer Games of the macern era 1.10, Major rmuti-epor events 1.11 Majer single sport events 1.12. Summary questions Unit 2 The skeletal system 2.1 The structure and organisation of the human body 2.2 How'body systerns work together 23 There of the sxeeton 2A The structure and types of bare 2.8 Bone growth 2.6 The vertebral colin 2.7 iforont types of joint 28 Theanayais of movement 2.9 Synovialjonts 2.10 Summary questions Unit 3 The muscular system 3.1 Different typos of muscle 32 The muscufar system 9.9 Muscles and movement 34 Postue 9.5 Muscles snd exercise 3.6 Revision update 3.7 ‘Summary questions aw 10 2 4 16 18 BS 24 ESSSSERSRR BSERSES Unit'4 The circulatory system and the respiratory system 4.1 The heart and double circulation 42 Thehean and exercise 4.3 The biood vessels 4.4 What is blood made of? 45 The importance of the crcuatory systom. 4.8 What is the respiratory system 4.7 Breathing and exarose 4.8 Gol respiration 4.9 Summary questions Unit § Other boxy systems 5.1 Thanewous.system 5.2 Theexcrtory system 5.3 Thedgestive system 5.4 Integumentary system 5.5 Summary questions SRRABRERS S2R8a Unit 6 Concepts of fitness: 64 62 63 84 65 Heath and finess General and spectic fines Factors affecting fines, ‘Somatotyping ‘Summary questions Unit 7 Training and its effects 7A 72 73 74 75 78 Ad 78 79 7.10 71 712 Principles of training Pianning a training pogamine Tasting your cardiovascular fines Testing musces Tasting body composition and sill Training and energy systems Mathads of training (1) Methods of tring (2) Mathadis of training {3} The tranng session and recovery ‘Summary of training eftacts ‘Summary questions Unit 8 Skills and other factors aftecting performance ad 82 a3 aa 85 88 a? a8 89 8.10 ‘Skil in sport (ther factors affecting performance Paychotegieal factors Motion, force, and stabity Preventing injuries Sport-reiates! ryuries Treating inuries ‘Some dangerous conaitens Emergency procedures ‘Summary questions Unit 9 Health and nutrition 34 92 93 94 95 96 ar Diet and its eects on the body Nutrients and ther rota in the ciet Vitamins and their roie in chet Minerals, flores and water, and their rote in diet AA balanced diet A naalthy Mastyie Summary questions Unit 10 Trends and issues 10,1 10.2 103 10.4 10.5 106 107 108 10.9 ‘Sport andl polities Gender and sport Behaviow in sport Tho fight against drugs in epert Drugs in sport Factors affecting participation Sport and the media Sport and TV Commercial and legal issues 40.10 Technology in spart 10.11 Sport and the envronment 10.12. Summary questions Giossary Index 122 124 126 128 180 132 184 198 138 149 142 144 146, 188 160 182 154 156 158 160 162 164 168 168 170 172 174 176 178 180 186Introduction ‘This Study Guide has beer clevelopad exckisively with the Garibbeart ‘Examinations Council (CXC) to be used aa an additional resourca by candidates, both in and out of school. following the Caribbean ‘Secondary Education Certiicate (CSEC™) programms. ithas been prepared by a team with expertise in the CSEC® syabus, Yeaching and examination. The contents are designed to support earning by provicing toa's to help you achieve your best in Physical Education and Sport and the features included make it easier for you to master the key conceots and requirements of the syllabus. 00 remember to refer to your syllabus for full guidance on the course requirements and exarnination format! In addition to this Study Guide you will find electronic activities at the following website: wanwnoxtordsecondary.co.uk/9780198367123 ‘These activities are designed to assist you In developing good ‘examination techniques: ‘On Your Marks activities provide sample examination-siyle short answer and essay type questions, with example candidate answers and feedback from an examiner to show where answers could be improved. This activities will bul your understand, skil level and ‘confidence in answering examination questons. ‘Test Yourself activities are specifically designed to provide ‘experience of muttiple-choice examination questions and helptul Yeedback wil rater you to seotions inside the Study Guide so thal you ‘ean revise problem areas, ‘This unique combination of focused syllabus content and interactive ‘examination practice will provide you with invaluable suppart to help you reach your full potentia' in CSEC* Physical Education and Sport,Historical developments Physical education and sport What is physical education? Physical education has been described as an educational process [hal aims to improve human development and Performance through physical activity. Through it we can Jearn skis and values that will be helpful throughout our ves. ‘These can be categorised into three areas: Physical, Personal and Preparation. health 8 fines Lear sports | Tae ‘andipastimes. 1. ——| PHYSICAL L PHYSICAL EDUCATION PERSONAL PREPARATION ————— SE Deeizion- Sat-reaisaton Emetonal ——_Adtivelaisure Possible making and ‘opportunites #5 ios” ahd.socialsaton) expanance throughout te RPGS. carter in spot ‘The mind map abave is easily learned and shows that physical yar education has three main aims: ‘eouy 1. Physical — learning about health and fitness, the skis needed tor — various activities, and the rules of the sports and pastimes we are. taught. ae 2. Personal - earring about ourselves and the way in which we aD behave in diferent situations. We can lear to recognize and perhaps control our emotions and learn to be part of a group or team. 2. Preparation — learning ways to continue physical activity a throughout life.as either a.career, lor jeisure, oF through sport i eo What is sport? Sport is structured physical activity ol a competitive nature that Onces we requires complex skills and a high level of commitment and motivation. This means that it has organized events with rules and ‘Swimming regulations, and the aimis to win, It involves strenuous exercise os and/or the use of complex skills, ancl participants are motivated by many factors such as enjoyment, challenge, personal excellence, Fa ‘and winning, Participaling in sport requires you to take your activity ‘beach seriousty, but that does not mean you wif not enjoy yourself. You con hotay | may need to give a jot of time to your sport and train hard to atic laure inreiahigly expr, corpeatis wn aban appelnan port achieve your best, It is important that competitions are undertaken"with a spirit of sportemmenship, There can be tho tra sport without ‘a sense of fair play. For many persons, participating in sport is ‘an Gppartunity to achieve excallence, but this can mean different ‘things for different individuals. A top-class athéete aims to become a ‘champion on a national or international level, whereas others achieve excellence by being selected for ther school team. Cran The relationship between physical ‘education and sport ‘Physical education ig a compulsory part of your urriculum and so you "must take part in lessons during the schoo! day, Sport is something which takes place outside normal lesson time. at lunchtime, evenings: ‘or weekencis. Sport is extra-curricular and optional, 50 you ppartigpate because you want to. Having sad that, the divide between the two can become: biurred. If a lesson contains a competitive game, does it slop being physical education and become sport? Do the ‘values that you ara taught in PE lessons have some place in sport? ‘Clearly we can sea there is an overlap between the two and one em ‘way to show this is with a Venn diagram. “This Venn diagram gives examples of sport, physical ‘education, and the area where the two mix, Gan you ave other exarnpies to fit into each section? ‘Recognising the activities where Physical Education and sport ‘overlap is usualy the harvest to understand. Try to think of ‘Sporting situations where athletes are learning, €.9. a coaching situation, oF a school situation where students compete ‘against each other, e.g. an intramural avent. SUMMARY Cees {In this unit you val lean: Internationa! ‘Governing Continental Federations On the previous page sport was described as beng structured. The organization o! an international sport requires the coordination of a large number of individuals from all corners of the world. Let us take a closer Jook at how this happens. Each sport has its own hierarchy of organizations that govern the ‘Sport at Intemational, national, regional, and local levels, A hierarchy is.a system where members are ranked according to ther authority, This. fooks lice a pyramid where the highest authority with the most power is. ‘atthe top and the smalest with the least power is at the bottom, ‘At each level more organizations join in giving the pyramid its shape. We wil take volleyball as an example: SSS = Grass-roots | cubs Crowned 2a = ‘The FIVB is the governing body for the sports of indoor, beach, and grass volleyball. Its job, lke that of most international governing, bodies, is to: © draw up therules of the sport and prevent their abuse * organize international competitions © settle disputes within the sport * promote volleyball on the world stage and develop it where the sporttis unpopular © work with anti-doping agencies to combat the misuse of drugs* publish the word rankings for seeding in international competitions * manage and train officials and coaches, particularly at international level + communicate with organizations such as the Intemational Olymy Committee for the involvement of volleyball in multi-sport events, Look at other units in this Further up the hierarchy the governing bodies do similar things but SSeS DEER Ta inental, Fees i ‘on sports organizations in the ‘at a continental, ragional or national level. National governing bodies Cs ‘wil be responsible for the selection of national teams, the training of + ‘coaches and raferees at national lavel, and also the organization of ‘national events. They wil aiso promote the sport at grass-roots level ‘and encourage participation within their country. The more individuals participate in the sport, the better chance each country has of etm ‘competing wel in the interational arena. Depending on the size of 7 2 uiey Vom ray bu ctaer ge toenail Mate ue nat you iow ‘body belore you get fo the individual clubs. For example, in the USA, tse because of its size, volleyball in the country is divided into 40 regions Gapnaan wnt ‘which make up eight sections in four zones © Be prepared to apply your ‘Ag a-volleyball player you would start playing for your schoo! or a ielowlaciga tithe wore locai club. f you enjoyed it and traned hard you could move up in the ‘governing bodies do:to any ‘sport until maybe one day you represent your country at international sport, level, The organizations involved wil help you by providing training, 2 ‘opportunities for competition, faciities and equipment, and possibly funding, + Sports are organized in a hierarchical fashion, + Each layer of the hierarchy does'a similar jab but for a different area of the word, * Theinternational governing body hes supreme authority over their sport. Sees 1, What are the sifferences batween the work of the international and national governing bockes of a sport?LEARNING OUTCOMES Physical education and sport as part of ancient culture When we take a look at the wortd of sport we'see an extremely sophisticated system of activities, each with @s own nuiles-and ‘an organization which allows for participation, competition. and development around the olabe, This did not just happen ovemight ‘or by accident, Over the centuries humans nave changed the face cf sport and created what we enjoy today. We can see similarities between the sports our ancestors took part in and those in which we ‘now participate, bul the way we approach and think about sport has ‘changed immensely. Early developments ‘The earliest sport, dating back to prehistoric times was most ikely hunting. Stone Age man hunted for food and so their purpose was. more about survival than sport or recreation. However, & is hard not to believe that they may have shown off their skits with the spear or bow and arrow, Humans re social animals, and so, as well as hunting and fishing for to09, itis highly likely that they would have been involved in warfare, dancing, play, and competition to find a mate, ‘The Ancient Chinese bellaved that disease was brought about by inactivity and so exercise was encouraged, particularly with the sons of rich families. Activities such as archery, swordplay, football, tug ‘of war, and polo are among those that were popular. There & also evidence to show that women participated, and indeed excelled, In ancient India, the emphasis was on spiritual needs and so physical activity was not a priority. However, there is evidence of pastimes such as marbles, riding, swordplay, wresting, and dancing among ‘others, and Yoga also became very popular In countries such as Egypt, we start to see physical exercises being Introduced as a requirement of young boys for mittary purposes. ‘Activities vath a military connection were taught, inciucing marching. Jumping, running, and wresting, However, 6 in Ancient Greece that the ‘evelopment of physical education and sport took a huge leap forward, Ancient Greece ‘Ancient Greece spans from 800 po to 529 a0. The Gresk ideal was to achieve physical perfection, and as such they placed a high emphasis on physical education and sport, Every boy was taught physical education, and the idea of a “healthy mind in a healthy body" was paramaunt. Gymnastics for the body and music for the ‘soul were the most important subjects. Other activities and the way In.which they were taught depended upon where in the country a boy lived‘in Sparta the emphasis was on producing a strong army/and a major part of the training was the compulsory participation in wrestling, jumping, throwing, cunning, riding, marching, and hunting. The ‘strict Spartan approach gave them an army to be rackoned vith! Jn Athens, however, the emphasis was on developing the body for ‘aesthetic valies and health. They did not contral physical education ‘as much as the Spartans and so people had much mare freedom to ‘choose their own activities, ‘National festivals, held in honour of the gods, were an important [part of Greek culture and consisted of feasts, dancing, singing, and physical events. The festival to Zeus at Clympia became the most famous of these. Now known as the Ancient Olympic Games, we will Joarn more about this later, Ancient Rome Ancient Rome spans from 753-2 to 476 so. ‘The Romans not only conquered the Greeks ‘butalso established a huge empire across Europe and so became extremely influential in European culture, including sport. Their Sporting activities had a strong military infuence ‘and solders were expected to follow a strict ‘training programme of running, marching, jumping, swimming, and throwing. They did not believe in the Geeek idea of a healthy mind jin a healthy body but instead loved violence ‘and bicody spectack. At chariot races at the ‘cous and gladiatorial batties at the Coliseum, ‘thousands of people would gather to watch ‘and excitement was high. Men fought against wild animals and gladiators, often slaves or prisoners, who were trained for the spectacle, ‘would fight to the death. The cast of losing ‘was high, but so was the reward for winning, ‘One chariot racer, Diocles, reportedly won the ‘equivalent of 15 billion US dollars (according to 2014 figures}!LEARNING OUTCOMES ‘this wrt you wl ie to: © examine the major in PE and sport. PE and sport from the Medieval to Renaissance times ‘The fall of the Roman Empire in the West happened around 476 ao. ‘Their love of blood sports, aiong with poor health and a high rate Of suicide were decreasing the population, Eating, drinking and a lack of exercise made the rich unhealthy. Soldiers were physically fil but were being pushed to the extreme, fighting baities to extend the empire — battles they were beginning to lose. They were being eteated by stronger tribes across Western Europe, and The Roman Empire was shrinking. Christianity replaced the pagan beliefs of Rome, anid believers put their efforts into intellectual rather than physical pursuits. Because the ernpire was no longer being ruled by lome it divided and a system of feudalism grew. Feudalism meant that the rulers of each country gave away land in return for military service: The nobles owned the land on the cconcition that they provided trained knights for service to the cravin, ‘and the people worked the land to produce food, but received litte inretum. ‘Sport in Medieval times In Medieval Engiand, the sons of noblemen had two career options, ‘open to them: join the Church andl follow a religious and academic ie, of become a knight and train to fight. For many, the latter was the much more exciting option. Training to become a knight was Jong and tough. It began at the age of seven when the boy was. sent to the nableman's castis to lam the ways of the court, He would help with ousehold tasks but would also practise activities such as boxing, fencing, swimming, running, and jumping. At 14 years of age he would lake up duties with a knight, including looking after this horses, cleaning his armour and weapons, and tending to his wounds. Now a squire, the boy's activities included swordsmanship, horsemanship, and archery. If he succeeded in his training. at 21 he would become a knight. Tournaments and jousts were important sporting events bul were also dangeraus affairs that often resulted in death, They sewed ‘89 excellant training for the battiefield and also provided fine entertainment for the people. Jousts involved two mounted knights riding towards each other, each hoping to unseat the other from his horse with 4 lance. Tournaments were team events with many. knights taking part in a number of military pursuits. It was iso law at this time that ai! men fom 16 to 60 should practise archery to prepare for battle. However, not all sports were linked with military pursuits. A forerunner of golf was a sport for noblemen, and ‘early forms of football and cricket were played by the people, Skitties,‘wrestling, bowis, and huifing or shinty {a form of hockey) were played. Its important to note that peasant women ‘ook part as welland often joined in ‘with games or ran smock ra08s ~ 10 ‘win one that is, not wearing one! ‘Sport in Renaissance times ‘The Renaissance covers the period from the laie 14th to 16th centunes ao. It was ‘seen as atime when much progress ‘was made in the areas of religion, science, and the arts. More emphasis ‘was placed on enjoying sports, although the need to have an army prepared to fight still existed, It was believed that good health was important and ‘good for the eoul, and that one could not exist without the other. Good physical health helped individuals in allaspects of Ife. Tournaments still took place bul steps were taken to make them safer and recluce the number of deaths. As ‘ighling methods changed and firearms were developed, archery and toumaments became sporting events rather than military training. In England, King Henry Mill was an excelent sportsman, playing real tenn, jousting, and practising archery. Across Europe many games were developed, some of which stil ‘exist. In England there were many different mob games, such as the Hallaton bottle game, the Atherstone bal game, and cheese rolling. In Htaly Calcio Fiorentina is an early form of football stil payed today, These games, offen played on festival days: such as Easter, hhad few rules, no pitch, no referee, and were violent ~ sometimes players died! Other sports such as cock fighting, bull baiti and dog fighting ‘were popular amongst the people. Not seen as cruel, these sports allowed for gambiing — something the people could not realy afford to do. ‘Training for mitary purposes was important, ‘The Renaissance saw a return to the healthy mind, healtiny body altitude of the Greeks. '» (Games were played for recreation as well as preparation for warfare, riatly to animats was patt of everyday tte,LEARNING OUTCOMES In this unit you will earn to: = explain some of the major ‘Gevelopments of PE and sport in the Caritbean. Early influences on PE and sport in the Caribbean There are very few countries in the world that operate in complete ‘sclation from the outside world. Throughout history, countries have jeamed from each other and shared ideas. Some countries have ‘engaged in mare aggressive practices to dominate others and increase their empire, and in the Caribbean, aif islands have at some point been colonies of the United States or European countries. This can be seen in many ways, including the languages spoken across the region as well the cullure left behind. Physical education and sport are a big part of that Gutluré so let us examine the major influences, The role of the British Empire Unit 1.4 brought our historical journey up to the Renaissance period, ‘At that time the majonty of the population lived and worked in the Country, arid sport was localized. Each vilage had games they played ‘on feast days and because travel around the country was difficul, most players were trom the local aren. The industrial Flevolution brought about much change. Fich landowners bought small farms ‘and machines began to do the work of several men, As a resull, mafy found themssives out af work and there was a great shift of labour from the country to the towns and clos in search of workin the new factories being Dui. The vllagers took their sports with them, but they \were offen banned for being violent and causing damage 1e property. ‘Ag tha austria) Aavoution itensited, owns and cites grew rapily and workers ‘mowed fom the countrysice to find wart.‘industrization also brought & maw “middle class” into existence as the factory and land owners became: rich, ‘They wanted to send their sons to pubic Iboarding schools, copying the upper ‘class, and this had a huge impact on the development of PE and sport. While at ‘schoo! the boys had lots of spare time alter jessons and they wanted to play ‘games. New niles had to be developed as the bays had originated from diferent ‘vitages and so all knew different games. ‘Each school developed their own games, some ol which are stil played today. Eton hhad its Wall Game and at Charterhouse ‘they played a dribbling game. Forward ‘thinking Headmasters saw the values the boys earned trom playing ‘these games, such as sportsmanship, leadership, and teamwork, and ‘$0 encouraged them. in 1864, a. government report into education, ‘the Clarendon Commission, recognized these values and 0 the acceptance of PE and spor in schools was made. ‘When the boys taf school many of them went to universtly to study ‘and once again they took their games with them. The process of merging the rules, known as the Oxbridge melting pot, brought about 4 Sel of much more standardized rules, The boys could travel around ‘the country on the new railways that were baing bull and platy these ‘games against other universities. By now, the basis of the modem ‘sports being played today existed. ‘The young men jeaving the universities went into employment and the table below shows how they influenced the rest of the world, ‘sharing thelr games and their lave of PE and sport. ‘Went into schools and promoted the values of PE and sport Clergyman Promoted PE and spoit in their parish Industiaist Encouraged games within their workforce Politician Passed Acts of Parliament for PE and allowed the building of new facilties in towns Miltary intrackiced sport to the troops Diplomat Took PE end sport around the British Empire, including the Caribbean CPSC ensLEARNING OUTCOMES ‘Di was taught to bon boys. and git: 5 would Keep them M, teach them ‘acilne, and make them ready for mila selvice. PE and sport in the 20th Century Physical education and sport are ever changing entities which progress 2s the world develops. Cocasionally a major event has a big impact that changes the path of that progression. The effect of war on physical education ‘At the beginning of the 20th Century, physical education in state schools was a relatively new idea. You have already learned about the impact of the public schools in England, and as some of the boys left to become teachers, they tock their lave of nhysical education with them. In the USA, states were slowly following the example of Ohio and introducing 2 law providing for PE in schools. The activites taught varied from gymnastics to military dril, and the importance of games began to ernerge. In Brtain all that was about to change. The Boer War had enced badly far the British and the lack of preparation of children in schools was blamed. Soldiers were sent into schoois to instruct bath boys ‘and girls in dill, making them ‘it to fight, better discipined and resiient, and familiar with weapons, Few schools had cuitdoor spaces to hold these lessons and many of the chiigran were unhealthy, At the and of World War | (1914-1918) bath Britain and the USA found that recruits hed lacked fitness and preparation for war, and. so once again nev programmes of PE were introduced in schoo’. In Brtain the teaching method was sil formal and large groups were put through physical exercises, Discipline was important because fighting in the trenches required ren to respand immediately to orders. In the USA, intramural athiatics increased. ‘The commmando-style warfare in World War i was very diferent from the trench warfare of WWI and so required a different type ‘solder. More changes took place in schools and whie the USA adopted a more formal approac to improve the fitness of their children, in Britain a more educational approach developed. New schools, repiacing those destroyed by bombs, were built with PE and gymnastic facilities, and games were taught to encourage the development of individual thinking and expression. The focus now was much more child-centred The Cold War ‘The Cold War describes the political situation between the Eastemn Bloc and Western powers post-1940. Although other countries Participated, the tensions largely involved the Soviet Union (USSR) and the USA in a clash between communism and capitalism. This ‘saw confict came to the Caribbean in the form of the Cuban Missle isis, in which many think the world came the closest ever to nuclear war, and confit also came in the form of sport.‘The govemmient of the USSF used sport to try and prove to the ‘wortd thal their communist system was superior. They spent large ‘amounts of money training their athletes to-a very high standard before joining tne intemational competitive scene. The objective was ‘to win and they succeeded. In 1952, the USSR entered the Olympic ‘Games for the first time. In the folowing nine Otymplads they finished ‘top of the medal table seven times, Human rights ‘Human rights are the basic entitiernants of all persons @round the globe. Spectic groups campaign for their own causa, such as feminist ‘grouns for the rights of women, and civil rights groups for the rights ‘of ethnic minorties. However in some countries individuals are danied ‘heir human rights, and sport has been used as a medium for potical ‘conflict. Apartheld in South Alrica is one example. The people were ‘separated according to their raoe and mixed teams on the sports field ‘ware prohibited whi the ruling white race was favoured, ‘When Beijing in China was awarded the 2008 Olympic Games. ‘many hoped to see an Improvement in China's human rights record. ‘Human rights groups were concemed about Chinas position on torture, freedom of speech, and treeciom of the internet. PE and sportin USA ‘By the 20" century Physical Education existed in many US schools ‘and Interscholastic programs took place for both boys and girls, ‘The National Collagiate Athietic assaciation (NCAA) and the National Association cf Intercolegiate Athletics (NAIA) were established to ‘oversee compeiitive sport and games, and sports and free play -avertook formal gymnastics in popularity, The dapression years ‘saw school budgats cut and physical education in schools sulfered swith 40% of PE programs being dropped completely, but after WWIl a teacher shortage brought about a need for more teacher ‘raining which also included PE, The importance of PE and sport grew and with it the development of facilities and equipment and Programs for individuals with isabities. Today, with the emphasis ‘on physical fitness, preventative medicine — particularly in the fight ‘against chighoad obesity and the rise of type ll diabetes, and the importance of intemational sport, physical education and sport has ‘a.great role to play.‘The Caribbean ragion has a very strong tradition of excellence in sport. This has been brought about by a number of causes: including good role models for young persons to emulate, an ‘excellent system of sports competition in schools, organizations working hard to promote sport, and governments that are prepared to support PE and sport through policies and funding (see unit 12.1). The benefits of sport to the Caribbean Te the individual: Tosaciety: ‘Opportunity to achieve excollenco. * Heathior people so reduced heath Avy tokoop ft. Ps /t costs. * Itboosts cantdenoe. + Happy and productive population. = Away to meet and socialise with others. = S ‘+ Less deviant behaviour. ‘and tension. Provides an outlet forthe rliot of stress The benafts of spon * Greater socialization and bonding together of groups inclacng tamties, SLE ESIS 8 PS a Chey | ‘To the region: + Generates income for individuals making them less reliant on the state. + Increases economic activity in the region. ‘+ Promotes a Caribbean identity, national pride, merale, and esteem. + Boosts marketing of the region, particularly as-a tourist destination. ‘+ Fosters the development of fiendships with persons from other nations. + Encourages co-operation betvwen nations an allows for thessharing of ideas and expertise. The Olympic Games and the Caribbean ‘Many Caribbean nations send teams to the Giympic Games and other international competitians. Guba was the first country to send a taam, doing sein 1900 and winning two medals. Haiti folowed in 1924, but it was not until 1948 in London that a number of Caribbean nations entared the Games. Notable frsts are Arthur Wint, 2 400m runner who won Jamaica's first gold medal and Hasely Crawford who was the first athlete from Trinidad and Tobago to win gold, and also the first 100m champion from the Caribbean region; both men are entered in the Caribtyean Hal of Fame. ‘The Internationa Olympic Committee #OC), as you wilt sea in unit 1.8, is responsible for the Garnes, and each participating nation has its own Olympic Association. In 1998, however, Cariobean delegates mat to discuss the Olympism (gee unit 1.8) of the region, From that meeting the Garitbean Association ofNational Olyifipic Committess (GANOC} was established, bringing together the Olympic Associations from across the region. They meet annually to discuss and improve the Caribbean's Olympic Movement. PE and sport in Caribbean schools ‘As you Saw in unit 1.1, the benetits of physical education are extensive, but it has often struggied to gain recognition as an important school subject across the madem world. School was seen as the place for academic learning but, as you have learned in Units 1.5 and 1,6, politicians and educationalists slowly leamed that school was a place where the fitness and health of the nation could be nurtured and physical education was one way fo do it, From its early beginnings PE has grown and is becoming an equal subject on the curriculum. In 2011 the Canbbean Community anc Common Market (CARICOM) oificially endorsed PE as an important subject by praviding a framework for all schools to follow (See urit 1.1), Most schools offer extra-curricular sport in addition to lessons and, as you know, there is now the chance to gain quaiffications in the subject by taking exams. CXC have offered a CSEG PE qualification since 2003 and the CAPE exam for PE began to be taught in 2014, ‘Across the Caribbean, major athletic events take place giving yaung persons the opportunity to compete at a high level. in Jamica, the Inter-Secondary Schools Boys and Girts Championships, or Champs", not only provides school students with the opportunity tocompete in the national stacium but itis also lelevized, giving the event @ very high status. Other nations have similar events for example the Barbados Secondary School Athistics Championships and the Windward isiands' School Games. Chace! 1. What are the benefits of sport to the individual, society, and the Caribbean region? 2, ‘What does.10G stand for? 3. What is the acronym for the joint Caribbean Olympic organization and what dows it stand for? GRE CARIBBEAN ASSOCIATION OF NATIONAL OLYMPIC COMMITTEES: Gene © Read! about the sporting achievements of Caribbean athletes; leam their names ‘and their accomplishments. | ‘Look at the development of ‘out @s much as you can about ‘how it has benefited the regan. © PEistisingin status across the region, © Sport brings benefits to all,LEARNING OUTCOMES Sporn Anon Graces pemreah much of ts anwar, empheszing its ———— SS CRM ek ‘Greek woman had tiseir own as the Olympian Games, the Heraean Giarnes, consisting originally of running events, were dedicated to the ‘goddess Hera. The Olympic Games The Ancient Olympic Games In unit 1.3 we learried thal the Greeks held festivals to the gods. ‘The most famous of these, held at Olympia to honour the god Zeus, is now known as the Ancient Olympic Games, Starting in 776 80, the Games were held every faur years for nearly 12 centuries and even continued during times of war as a tnice would be called alowing them to take place. They were more than just a sporting festival as. they included religious sacrifice, dancing, feasting, and singing. Only free bom, Greek men were allowed to participate but women were not even allowed to watch, risking death i they attempted to do so. Initialy consisting of one day of foot racas the Games grew to last five days, Competitors took part in running, jumping, discus, boxing, \resting, pentathion (three running races, jumping, and discus), chariot racing, horse racing, and pancratium (a violent combination of boxing and wresting). The Games were seen as the pinnacle of human perfaction and competitors competed naked and took a strict oath not to use ilegal tactics to win. ‘The victors were heroes and rather than receive a valuable reward for their achievements, they were presented wilh a crown of clive branches and, on their return honte, given many privileges. Over the centuries the Games changed and the strict code of fair play disappeared. The Romans conquered Greece and wanted 10 include gladiatonal violence and fights agamst animals to increase the spectacie. The Games were finaily banned in 393 ao by the Christian Roman Emperor Theodosius | as he saw them asa pagan festival The Modern Olympic Games Baron Pieme de Coubertin, a French aristocrat with a love of sport, is best known for his revival of the Olympic Games. He much admired the athietic practises undertaken in Engish public schools and went to visi. He recognized the sacial and moral qualities that organized ‘Sport encouraged and he wanted to introduce it into French schodis. His attempts failed and perhaps spurred on by this, but aiso because of his love of Ancient Greece, he began to conceive the idea of a new era of Olympic Games, He met with Dr Wittam Penny Brookes who organized a festival of games in Much Wenlock, England, and inspired by this, in 1894 he called a mesting to discuss the revival of the Olympic Games. This successful congrass, attended by delegates from 14 countries, led to the establishment of the Intemational Olympic Committee ((OC). The first Games of the modern era were held in Athens in 1896 and have continued avery four years ever since; the only exceptions being the cancellation of the Games because of the First and Second World Wars, Lie theGreek Olympian Games, the new Games were for male athietes but ‘iso included art and cultural events; Coubertin himself won 4 gold ‘medal for literature in 1912, Olympism ‘Olympism is a waly of thinking based on the Olympic values ‘of excellence, friendship and respect. From this we get the ‘Olympic ideals of fair play, personal excellence, cultural exchange, ‘sport as education, intemational understanding, and mass participation. Today, the International Olympic Committee OC) wants fo ensure that. lasting legacy is developed, helping the host sity to improve, Thay also aim to improve sport in developing ‘countries and to focus on sport and education, women, peace, ‘and the environment fede‘The Olympic Games are a major world event and often when they take place events besides the sport draw the word's attention 1900 Paris Women first competed in the Moder Games, 1996 Berlin ‘Adolt Hitier wes in power for these games anid his Naz! ideal of the white, supreme Aryan race was challenged when Jesse Owens, a black American athiete, won four gold medals in track and field, 1956 Melbourne Held during the Cold Wer, some countries withdrew from these Games in protest against the Suez Crisis and the Soviet invasion of Hungary. A vicious fight broke out in the water-poio pool when these two teams met in the semi-final, 1960 Rome ‘The first Games to be widely televized live. The British West Indies entered a combined team of athletes from Barbados, Jamaica, and Trinidad and Tobago far the first and last time. 1968 Mexico City Balore the Games, riots broke out in the city in protest against the costs. Over 2000 individuals were shot by the poice. A pivotal moment tor civil rights occurred when at their medal ceremony two biack American medal winners stood on the: podium with their heads bowed and clenched fists raised in a black power salute. Sadly, they were expelled by the US: ‘Olympic Movement. 9972 Munich ‘These games were marred by Palestinian terrorists taking nine Israeli tearn members hostage and kiling two others. & failed police rescue resulted in all of them being killed along with five terrorists and a policeman, Not wanting to give in to the threat of terrorism, the [OC insisted the Games continue. 1976 Montreal ‘The Canadian government hosted these Games at a huge financial lass. The opening ceremony tock place in an unfinished stadium and the $1.5 billion debt was not paid off until 2008. Twenty two African countries boycotted these games in a protest against New Zealand's link with apartheid South Africa.1980 Moscow ‘These gamas were again atfected by the Cold War when, led by the USA, some Wester countries withdrew in protest against the Soviet invasion of Afghanistan, 1984 Los Angeles ‘The first Games to he funded by sponsorship, these Games made ‘a huge profit. The Soviet Union and many of tts lies boycotted the ‘Games stating that they could not guarantee the secunty of their ‘jeams and that the commercial nature of the games went against ‘Olympic principles. Events for disabled athletes were held for the first time ancl rofessional athletes were alowed to compete. 1992 Barcelona ‘South Africa sent'a team for the first time in over 20 years. Their ‘apartheid policy had meant they had been previously banned. The ‘all of the Berin Wall meant that East and West Germany competed as a single team. 1996 Atlanta ‘A bomb, detonated in Centennial Park, kaled one person snd injured ‘over 100 others during these Games. Despite the bomber's protest ‘against the USA's abortion policy, the Games continued. 2000 Sydney ‘These Games were hailed as the best Olympic Games ever by Juan ‘Antonio Samaranch, then President of the IOC. North and South Korea had a combined team ‘or the first time. Why host the Games? The table below lists some of the advantages and disadvantages of hosting the Olympic Games and other world sporting events, aes eneae ; Towne the country witha sense of pride Big events are security risks, and may attract protesters or terrorists: A large event puts strain on the host's infrastructure, e.g. transport systems, hotels, walter supplies, etc.Major multi-sport events ‘The Olympic Games are the world’s greatest multi-sport event, but international competition takes place in lots of other events. These are {In this unit you wall earn tor some of the major multi-sport events in the Caribbean and around the Ss word, In the next unit we wil Jock at some of the single-sport events, * @xamine the developments in maior sporting events. The Commonwealth Games. First held in Hamilton, Canada in 1930, these Games are similar to the Summer Olympics in that they are multi-event, held every four years and hosted by a city and not a country, Previously known as the Friencly Games and the Empire Games, only countries from the Commonwealth are invited ta compete. A major ciffarence to the Olympics is that they include sports tha! are largely played in commonwealth countries such as netball, rugby, and squash. Guest sports can also be chasen by the host city. The Winter Olympics The Winter Olympics are also held every four years, changing in 41994 so that they fallin between the Summer Games. Sports include sking, figure skating, speed skating, ice hockey, snowboarding, and curing, Not surprisingly, no city in the southem hemisphere has ever hosted the Winter Games and the number of participating countries. is fewer than the Summer Games. The Pan American Games Held the year before the Summer Olympics every four years since 1951, tha “Pan Am Games” are a multi-sport event open to ail countries whose Olympic committee is recognized by the Pan American Sports (Organization (PASO). The USA dominate the overall medal table with Cuba second. ‘Also holding Parapan American Games for Tha opening ceemery ofthe 2015 Pen Amedcan Games n Teronts. | athletes with disabiilies, they tried to hold winter Games but had to stop them because of aiack of interest The Paralympic Games Based on the idea of the Stoke Mandeville Games at a hospital in England for the wounded veterans of the Second World War. the Paralympics were first held in 1948 to help rehabilitate disabled soldiers. In 1960 they opened up to other disabled persons and since 1988 they have immediately followed both the Summer and Winter Olympic Games giving then a much higher status.The Special Olympics World Games The Spacial Olymoics is the world’s largest organization for children ‘and adults with intellectual disabilities. They provide activities all ‘year round but this culminates in their World Games held every four ‘years, folowing a similar alternating pattern to the Summer and ‘Winter Olympics. They were founded by Eunice Kennedy-Shriver in the 1950s who wanted to focus on what disabled persons coud do rather than on what they could nat Huntsman World Senior Games: ‘Also krrown as tha Senior Oymipies, this is a mult-sports ‘event specifically aimed at the over 50s. The athletes compete in age categories with the oldest competitor being over 100 yeers old. The Invictus Games: ‘Stiln its sary years, this mult-sport event was launched by Prince Harry in London in 2074, Based on the US Warior Games, it is 2 Paralympic style competition for wounded, sick, disabled, and veteran members of the armed services. It is hoped that the Invictus ‘Games wil take place annually although the 2015 event was ‘cancelled to give the organizers more time. aaa us) Se scatear Major single ‘sport events Governing bodies of sports hoid international competitions on a requiar basis. Many of these sports are evaiving to make them more TV friendly or to attract new spectators and players. Cricket Cricket is one of the oldest sports in the world with references to the game in England dating back to the 16” Century, First class cricket describes test or international games which take place over five days, but there are other formats. Games can be limited by time — one, ‘Wo, three, four, oF five-day matches or they can be imited by the number of overs bowad- 20-20, 40-40, or 50-50 cricket matches. Jn schools young persons often favour sports that they see as offering more excitement, and so the traditions! format of cricket has suffered. The Cricket World Cup of 2015, a more modem, ‘50-50 lournamam, swas reported by the ICC Chairman Me Srinivasan as being the “most popular in history”. He believes that the 50 over tournament will attract more young persons to the game than ever before. I you enjay cricket, there is now a formal to su all tastes, Football ‘The 1 1-a-side game of football is the game played by professional players around the world, The FIFA World Cup is the biggest singe ‘sport competition in the world, taking place every four years. 208 member associations compete to become ona of 31 sides who qualify to play in the finals tournament; the hosts automatically quality, making 32 teams in all. in 2006 the Sooca Waniors of ‘Trinidad and Tobago reached the group stages of the competiti the most recent Caribbean sic to-do so, and in the past Jamaica's Reggae Boyz have also qualified. ‘But that is not the only football world cup. Beach soccer and futsal have their own world cups and the wornen’s world cup is becoming increasingly popular. CONCACAF (the Confederation of North, Gentral American and Caribbean Association Foatbal), tha governing body for football in the region, holds the Gold Cup every two years. Trinidad and Tobago and Jamaica have both finished third in recent years. CARIFTA Games ‘The CARIFTA (Caribbean Free Trade Association) Games were first held in Bridgetown Barbados in 1972, They are an annual track and field athietics competition for young parsons compating in two age categories: under 17 and under 20. The standard of competionis very high and each year the Austin Sealy Award is presented to the aihlete adjudged to have been the most outstanding, Previous. ‘winners of this award have been Obadele Thomason of Barbados, ‘Shaunae Miller of The Bahamas, Kirani James of Grenada, and Usain Bolt and Veronica Campbell of Jamaica. Might you be next? ‘CARIFTA Swimming Championships ‘The CARFITA Swimming Championships are an age group aquatics ‘competition held annually since 1985. Young persons compete in ‘swimming, synchronized swimming, water polo, and open water swimming. Other sports ‘Spot is a big business and spectators who pay are one way to make money. In Units 10.7 and 10.8 you will eam about sport and the media. Television companies pay to record and broadcast sports ‘events and some of that money goes to the teams, so keeping live ‘and television audiences entertained is very important. Ifthey stop ‘watching, the money stops! Some sports have adapted their games, ‘28 cricket and football have, to make them more appealing to new playérs and to spactators. Beach volleyball is now a very popular ‘sport, netball now has the FastS formal, arid field hockey has, developed Hockey5, ‘AS you have leamed in this section, throughout history sports and games have adapted and evolved and it seems likely that they will continue to. doso. ST eee sd ov CPR ik ‘As well as being a professional Sports person there-are many olher careers spot could lead you inte: ‘Sports cameraman, Sports journalist. ‘Sparts merchandising. Sports managemertt. ‘Sports administration. Fitness instructor, ‘Teacher. TY presenter. ‘Coach. Physiotherapist. ‘Sports psychologist. Personal trainer Liteguara. (Gan you think of more?4. (a) Define the tert ‘physical education’ ‘h) Define the term ‘sport’ 2, What ave the Gitferences between ‘physical education’ and ‘sport’? 3. Participation in physical activity at schaol can offer many benefits. Name five of these benefits 4, In Ancient Grate every boy was taught physical education. List five main activities that were ‘taught to children in Sparta, 5. {a) Why was physical activity important to Roman males? (b) What did their training consist of? 6. How has sport benefitted the Caribbean? Give two examples of how sport has benelitted ‘the following: {a) schools {b) clubs (e) the country, 7. (a) Why dia the Chestian Emperor Theadosius ban the Oyyipie games in 39810 7 8, (a) Name the incivicuial that set up the International Olympic Committe in 1894, Give two reasons why he re-started the Games. 9. What are the ideals of the modem Olympic Games? 40, Name the first Carfobean Country that entered the Summer Olympic Games, {a) What is the difference between the Paralympic Games and the Special Olympic Games? {b) Who founded the Special Olympics in the 1950s? {e) What was the founder's reason for starting the games? 411. During pre-historic times which TWO of the following physical activities were important to man for survival? {@) Competing for survival (b) Fighting for dominance {e) Piaying dominoes {@) Hunting for tod+12, The regional governing body for cricket in the Caribbean is (ice (b) CONCACAF (wes (a) FIFA 43. Which of the following activities is likely to be the earkest sport? (a) Wresting (b) Running fe)Jumping —(d) Hunting +44. Which of the following periods was known as the Renaissance; atime of religious change and political contict? (a))1861 = 1900.20 (b) 1500 - 1700. aD (€) 1300 - 1600 AD (d) 2500 BC - 250 BC 48, PE changed to allow independent thought and movement in (@)'the 20th century (b) ancient chaization (0) pre-historic times (dl) Ancient Rome. 16. Which statement is not a benefit that sport has brought to the Caribbean? (2) Boosted economic activity in the region. (b) Promotion of Canbbesn unty. (e) Marketing of the region, {@) Preparation for war and protection 47. When did the ancient Olympic Games begin? (a) 776 BC (b) 776 AD. () 15000 (876 BO 48, Baron Piarre de Coubartin sat up the 1OC in (a) 1784 {b) 1894 () 1748, (a) 1984 49. In which year and country did Jesse Owens win four gold medals at the Olympic Games? (a) 1968 in Mexico City (In 1972 in Munich (¢) 1996 inAtlanta (ql) 1996 in Bertin 20. Since 1988 the Paralympic games have been heid {e) immediately after the Olympic Games. (b) immediately after the Word Cup {c).immediately after World Athletics Championship. (d) immediately after the Special Olympics.Biases) Ciel cclan LEARNING OUTCOMES The muscular system The structure and organisation of the human body ‘The human body is made up of lots of parts, all working together to make us truly amazing organisms. Individual Tissues Organs and ‘Systems celismake — makeup tissues make © make up an uptissues organs up bodysystems organism f r+ é ¥ A eg. bone 2g. bone,a —8.g. skeletal e.g the human tissue ridged organ system “animal” Body systems with particular reference to sport ‘Skelatal and muscular systems ‘The bones and joints of the skeletal system work with the muscular system to cause movernent, The muscles are the red tissue around bones. They contract (shorten) and pull on the bones to cause movement. Movement creates heat and this is requiated by means of the integumentary system, Integumentary system Ths consists of skin, hair, nails, and associated glands. ‘The skin protects internal systems from bacteria and helps Us lose heat by using sweat glands.Circulatory system Respiratory system Fal Tart ‘Your circulatory system: Your respiratory system: Your nervous system: blood, heart, and blood the lungs and breathing tubes, the brain, spinal cord ‘er ‘Tisavstem takes gases in. S72 eNO of nanes ocd canes tood and and out We need ator information and then sends messages 10 Ine muscles {and other places) causing contractions and therefore Thovement. ‘oxygen around the body, volumes of gases exchanged and carries waste away. when exercising, ‘We need more oxygen ‘and fuel, and create more waste, when exercising Hormonal system Digestive system ‘Excretory system ‘Yourharmonal system: Your digestive system: Your excretory system: set of arcs which make the'stomach and gut, where the lungs, kidneys, and hormones. These chemicais the food we eat gets broken intestine. They gat rid of, hep to control actites down. We use digested or exerete, the waste trom in the body, food as fuek the body. | When being asked to name body systerns. do not name the energy systems that produce energy. Cag ‘© The human organisms made up of systems which are made up of tiésues which fare made up of cells. + The body systems have to work together for us to live and to play sport efficiently.How body systems work together Your body 's amazing. Since mankind has been on earth we have pose had to sprint, jump, and run long distances to track and catch linthis unt you wil Barn to: game — or to escape ourselves! We have leat to throw things when hunting or for defence, and have made up games based on these © desoribe how your body skils to amuse ourselves. To do these activities efficiently all of cur systems work together to help you beetfectve in SPO.) any of them will result in less than optimal performance. body systems need to work togethar and an injury/iiness/delect in How do the body systems work together? ‘Think about a runner on the starting blocks: ‘The nervous system alowed her to respond to the ‘gun. She heard it, and a message was sent to 'her brain, tha brain than sent amessage to her muscles causing them to contract. ‘The muscular system enabled the correct muscles to contract and they Pulled on the bones which caused ‘The hormonal system Rane releases adrenaiin, which ‘speeds up the mental process, helping her to have a fast start, Cacia eis ji you leave the blocks quicker than 0.100 sec after the gun has-been fired you get disqualified. A recent study \Within the skeletal system has shown it is possible the bones act as-levers and for some persons toreact ‘Gaused movement allowing quicker than this and some are the athiete te come out of the arguing for the IAAF fo reduce biocks. the disqualification time to 0.080 see.In longer distance races the start is not very important, In adattion to "your muscular and skeletal systems the flowing are also used Ev tl ‘Tho integumentary system which helps you lose heat that radiates from your skin and through sweat as it evaporates to coal you The heart beats faster within the circulatory system to Geliver more O, and nutrients to your muscles to make energy, and also carries CO, away. More blood is diverted to the skin to lose heat. Breathing speeds up to expel CO, and inhale O, via the respiratary system, Don't forget the part your digestive system has played by breaking down your food for energy and the excretory system has in expeling the waste: This footballer can easly run 10km ina game, and has to sprint and react quickly to mark individuals or deal with an unexpected pass. ‘Can you explain how his body systems work together to enable him to da this? Caos 4. Choose a sport. Make a table with three columns. In column 1 list the nine bady systems. In column 2 lick the systams that need to be used for the sport. In colurmn 3 desente how they work with relevant examples. Phe nori | tn eing 2015, Usain Bot won the 100 metre sprint by 0.01 of second, His reaction tme accounted for over Hatt this ‘margin (Bolt - 0.159 sec; and ‘Gatlin - 0.185 seo). |f Gailin had the same reaction time as Powel (0.144 seo), he might have won! When we experience excessive stress (whether itis an external threat-or intemal worry) our body is prepared for action due to a primitive inborn response, This is called the *fght-or- fight” response and it makes Us ready fo nun away from danger or fight. Heart rate ‘and respiratory rate rige, blood is directed to the muscies, cur sight sharpens and our nervous impulses travel quicker. ‘+ No-sysiem works in isolation. All systems work together for optimum performance:In this unit you will learn to: s a ee = leceeeeancre * explain the function with particular reference to sport, cm You need to know how to spell the names of the bones. Test: yoursal by ving the proper ‘names for these bones and Bg 7 i ta i ny i iy I i i ‘The main role of the skeleton in sport is to work with muscles to provide movernent at jornts, but as you wil see it has many mare functions than you may think!Functions of the skeleton 1. Shape: The different fangth and thickness of the bones determines our individual shape and what sport we are must suitable for, although at a lower level it does not matter as much, 2, Support: The rigid framework supports soft tissues as the organs connect to bones, Remember that without the skelaton we would just be a ‘shapeless sack of fiesh! 3. Protection: Bones surround the delicate areas ‘of our body that could be damaged. The vertebral bones surround our spinal cord, and our skull acts ‘as an intemal crash helmet to protect our brain; Our ribs and sternum act as a flexible but strong cage to protect our lungs, heart, kidneys. and ather organs. in contact sparts we often add additional safety ‘equipment to the areas previously mentioned, Try thinking of some sports and the equipment used. 4, Movement: Your muscles are firmly attached to your skeleton, Muscles work by contracting or getting shorter. When they contract, they pull.on bones. This makes the bones move. The longer the bones, the (greater the range of movement that is possble. The ‘Shorter the bone, the easier it sto generate power ‘5, Blood production: ones make red and white ‘blood cells in the marrow cavity and spongy bone: Disaase/iiness can prevent this. One type of anaemia is caused by iron defisiency, This could be ‘caused by a diet low in fon oF through heavy menstrual bleeding. A lack of red blood calls ‘would mean reduced gas exchange and a poorer pertormance in activities needing O, * There are five main functions of the skeiston, ‘+ All are important for sport. ae LLen sd 1. Label a skeleton. Check your spellings. bone, 9. Describe the five functions of the skeleton, your choice. 2. Write the common riame next to the proper name for each 4. Explain to what extent each function is relevant to a sport of (Our skeleton detirmines ew bao shape ard supports ou sof tees.Teas Cartilage: This is smocth and Sippery, but also tough. It prevents bbones irom rubbing together, Exercise causes cartilage to become thicker so our joints move more smoothly and absorb shock better as We fun OF jump. ‘Thong shatt Ie-cated he blood. This means we can carry more O, to the muscles and get rid of CO, quicker, This in turn’ means we can Perform sub-maximal work for longer oF at a higher intensity. Periosteum: This is a tough fiorous skin that covers ali except the ends of the bone. It helps tendons jain to the bone and helps the bone grow in width. Once again exercise speeds up this growth so our bones become: th bikie ‘Spongy bone: This is also made of flres and ‘calcium sails tis hard, hght, anc very strong, Ithelps absorb shock. Some bones that have ‘tcontain red bone marrow which make red ‘blood cals. Onoe again this production is ‘stimulated by exercise.Types of bone ‘Your bones can be divided into four groups based on their shape: | Long bone Their shape is like the one on the previous page inith epiphysis at either end connacted by a shaft, (Thi why finger/tog bones are called long bones despite being so small) Long bones give you your height and mainly act as levers for large movements, for example the arm bones in bowling andl hitting objects with rackets and bats. The smaler long bones help in more delicate fine movements, for example the final direction ina netball or basketball pass or shot. t ‘These smail, squat bones are very strong. They provide movernent in a variety of directions. For example ficking the bat out of the hands in the final stage of a chest pass Examples: The carpals (wrist) and tarsais (anki) Gr These have a very large surtace area to prdtect ojans and provide space for muscles to attach. Think of the pels and all the leg, stomach and back muscles that 3 attact Bxamples: Scagula, pels, crank um, ribs Treas w These have irregular shapes, for example the vertebrae and face bones. The vertebral column provides supoort and also protects the spinal cord. In sport this '5 Wiel, Damage to this cord can result in paralysis, The Patella is a specialised type of bone that is contained ina tendon. It is called a sasamoid be “ Dravan teatiia og bona 2. Explain how each feature adapts to training. +3 econo sea tone nl cheap ot 4 rN aa TRL EE types of bone helo you perform your chasen sport. * Each tissue within a structure has a rale to play: *. There are four common types of bone in the human body,eT es) In this unit you Will earn to: describe the benefits of gentle exercise on the bones ‘of an older person. PT Reais Bone growth Prior to birth the embryo's: skeleton is mainly cartiage. Bone cells appear in the middle and begin the process of changing the skelaton to bone. The periosteum also ays dawn bone celis. By the time you are born, bones are stil mostly cartilage. They are quile Saft and easily bent. Ina young person bone cells, appear in the epiphyses: (ends). Now only two bands: of cartilage remain. These are called “growth plates” or epiphyseal plates. Bone cols: are laid down at the outer edge so bones get longer. The pertosteum continues to lay down bone cells so the width also grows slowly. ‘Asa young adult in your earty twenties the growth plates become bone and you stop growing. 23 years cet artiaga The who's process is controlled by hormones. tis normal to have growth spurts, but if there is too much or tao fttle growth hormone, you could become a giant or hardly grow at allBone cells and exercise ‘You would think that your bones would! stop growing in your early ‘twentes but in fact new bone is continually made and old bone ces ‘are broken down. Borie cals caled osteoblasts build new bone and osteoclasts dissolve away the ald matter, Exercise makes the ‘osteoblasts work harder. ‘As already stated, adolescent growth is regulated by the growth hormone but an active childhood promotes good bone growth. ‘The type of activity during adolescence is important as studies show ‘hat extreme training coupled with dieting — perhaps to keep light for ‘weight catagory sports, boxing, for example ~can resultin fragile ‘bones for life. Also bone grows quickly in the areas stressed, se poor ‘technique or hard traning with weights. in contact sports or tong distance road inning can result in uneven grawth, This can cause problems such as bow legs. People often become a bil clumsy as teenagers. This is because during a growth spurt yaur brain can take a while to adapt to your new height and cante of gravity. Muscles and tendons become tight {as their growth can take a whie'to catch up. Bones and aging Did yeu know thal your bones start to get lighter trom just 30 years ‘of age! Exercise siows this process doin, Osteoporosis is a condition ‘thal weakens bones and this occurs rapidly in women in the first few ‘years after the menapause, but I does affect ekderty men as wel. ‘The bones gat so fragile that they break easily. Gentle weight bearing ‘exercise can help slow it down ‘Optimum weight Bones extremely heavy which is why ideal weight waries so much. ‘Optimum weight for a 5'7” tall adult could be anywhere between T- 76kg! ‘Information on build and sport is Giscussed in unit 6.4, but ean you ‘think why a boxer Would not want to train 10 get thicker and heavier leg bones?EXAM TIP ‘The vertebral cohumn is commonly known as your “spine” or backbone’. s made up af 33 bones, one on top of the other {although your tail bone - coocyx - could have between 3-5 bones!) How many pieces are there? Alitle trick to remember is to keap saying the numbers to a beat, 7 Pa 5 5 4 Now use the mnemonic shown in the table to remember their order: ‘The parts of the backbone are explained below: Cervical vertebrae (7) [say “sir vic al”) Tis is your neck, Itpravides the attachment for the neck muscles, {Nt also includes the two bones cated the atlas and the axis. The atlas supports the weight of the head and is attached to the sia allowing us to. nod. The avs fits into the alles and pivots, alowing us to turn our head, ‘Thoracic: vertebrae (12) [say “thaw ass ick" The ribs are attached to these, They form part of the chest area, Lumbar vertebrae (5) ‘These are the largest individual vertebrae. They support the weight of the others and lots of movement occurs here, ‘Sacrum (6) [say “say crumb’) ‘Thess are /Used together to make a large triangular bone. This is also fused 10 your pelvis. (Fused = stuck together} Coeeyx (4) - fsay “Kok sits" ‘These are fused together as well, This is the remains of our tail. Now ills Used for muscle atlachment,Functions of the vertebra The vertebral column has five section and has four main functions: 1, Protection ‘The spinal cords completely surrounded by ‘bone, but severe stress can break vertebrae ‘and damage the nerves in the cord, Between ‘each vertebra we have a vise of cartilage ‘When we bend over there is a small amount of movernent between each one. Because we have So many vertebrae, 4 small amount of movement ipetween gach one alows a lot of movement overall, ‘2. Support ‘Not only does the spine support the weight of our upper body, but iit needs to be firm enough to allow us to stand upright. Qver 200. ligaments allow a small amount of movement, but not too much, 3. Movement ‘There are over 120 muscles attached 10 the vertebra to help it move and fix itiin position. 4, Transference of force From the upper to lower body and vice versa, squashed out of postion by bonding eo tae [A sipped disc inthe normal ‘lansing positon ¢ preseng ‘on the spinal ret. causing pain Stepped disc in arugby scrum 16 people are pushing from opposite Girections. tn this position the body is ‘supported with each vertebra in line. The cord is protected by bone. ‘Once moved into this posiion, muscles and ligaments work to keep ‘the back flat. The power of the legs is transferred to the upper body via ‘the spnal connection.2.7 Botore looking at joints, which are where two or mor bones meet, it is important to realise that each are mace eT es) {In this Unit you Wil earn to: differently according fo whether we need to restrict or increase i movement, The joints and muscles are “connected” by * describe, sketch and label connective tissue, Ligaments Tendons This either covers the ends of “These tough “bands"join bone These tough rubbery bones to prevent rubbing or forms: to bone and prevent too much cons join muscle to a cushion between them to act asa movement boone fri, shock absorber, Three types of joint Start your revision by learning to draw these three very simple diagrams. fred oi ‘ttough fibre ‘bone pereres bone joi city = ‘contain eninge syne d pee cartage bons Fixed or immoveatle joint Slightly moveable Freely moveable or synovial Using your knowledge of connective tissue you should now see why more or less movement is possible. The fixed joint has tough jming fiores but no cushioning or slippery fluid, so no movement can happen, The sightly moveable joint has a cushion of cartilage {0 absorts shock and too much movement is prevented by strongligaments (over 200 in your spine aloriel). The tréely moveable joint (synovial) has sippery cartlage and a fluid filed sack between bones — ideal for lots af movement! Fixed or immoveable joints As stated above, no movement is possible in these joints, se why do ‘we have them? In the skull, gaps between the piates allow the baby’s head to be compressed during birth, so movement was needed ‘originally. They then slart fusing together within a year — this acours ‘with the'skull, sacral vertebrae and cocoygeal vertebrae, Slightly moveable joints ‘The pad of cartilage between your vertebrae allows @ small amount of movernent, Likewise the ribs are joined to the sternum with cartilage allowing the ribs to move during respiration, Freely moveable or synovial joints ‘These can move quite freely, there are many different types, but all have the same features. pene «© Joint capsule — like an envelope, it covers the whole joint and -| keeps synovial Rud in place. inn + Synovial membrane - this ines the capsule and cozes.a skppery liquid called synovial fluid. * Joint cavity - filed with synovial fluid that lubricates the joint ey aand.allows for high-intensity movement. * Cartilage and ligaments, Ft ce Joints and injury Joints can be injured by general wear and tear (chronic injury) or by spend impact (acute injury). fernur patel * Acute injuries ~ severe contact, 6.9. taling heavily, could cause distocation, torn igaments, or broken bones. * Ghronic injuries - too much exercise at aint or an unusual use "nt capsule co of il (due to injury oF poor technique} could cause certlage to be Moria wom away. cate ‘With both types of injures, the joint would then swell, causing it to tis Sitfen = this is the body's way of teling you to stop moving it in ‘elderly persons, wear and tear can cause arthritis. This makes the joint stiff and swolen.Teas Flexion and extension The skeleton on the right is in the normal anatomical position. When a joint is moved away trom this Position, flexion occurs at a joint, When the joint is moved back, and beyond, this isextension. The knaes and elbows in this position are fully extended as they cannot go any further, How the words are used This person has flexed their elbow. I the elbow was ‘still moving, you could say they are flexing ther elbow, Ii there was only a tiny bend at the elbow, you could say iis sight flexed, To get to this postion you could ask 6. them to flex thair elbow’ (not flex their biceps), Moving more than one joint Think about one movement at atime. The hip on the left has been flexed. Now put the joint back into the normal position in * is {your mind aind look at the ther joint in the: | d) diagram on the night, It becomes obvious aa! that the knee is flexed too. _ This sprint start looks very complicated ‘80 fat's break it down joint-by- joint. Some may be very obvious, eg. his left knee and hip are fiexed but some may not be 50 obvious. Imaglag the person standing in an upright [position (eee right) and it now becomes: obvious that the neck is also flexed.Abduction and adduction Imagine a ine drawn through the middle of your body. Movement ‘away from this line is abduction (an abducted person is taken away) and movernent back is adduction. Remember several movements can occur together, e.g. to look down ‘and sideways your neck must pivot and flex, Rotation or circumduction 4 i Rotation is when you tum Here the rotation is around an around an imaginary line, €.9. imaginary axis. ‘wheel turning on an axe, In order to: bow, circumduction ‘must occur at the shoulders, ie. the end of the bone attached to the joint has moved in a circle or part of one. Supination and pronation Inversion and eversion Thisis done by pivditing the radio-uva joint below your elbow. Supination allows you to cup ‘your hand as if you could “hold” soup in it {supination = soup) Invetsion is where you tum your heel towards your midine. When you twist an ankle itis almost always due to ‘overdoing this, Eversionis the opposite.‘Most of the joints in your body are synovial and there are six types. seed East ‘The shape of the bones fiting together is the main factor in how ine UP OU Wan oar oe much and what lype of movement is possible in these jonts, * name and describe sik types: ‘of synovial joints | * locate the joints in the body. Pivot - e.g. between top of spine and head Here the axis bone has a peg -shape that juts out and fits into anotch on the atlas, allowing rOlation, @.g. when you turn ‘your head {¢ look sideways. There is alsa the racio-uina joint (see unit 2.8).Ball-and-socket joint - e.g. shoulder, hip Look at the picture on the left. itis obvious that, due to the ball fitting into a socket, movement is possibie in all directions. The depth of the hip socket makes it less lixely to be dislocated than the shoulder, (Exampie: hip ~ cross-over steps in baciminton, javelin, netball — ‘abduction and adduction Hip — tail eg in hurdting — clteumduction, ‘What movement has occurred at the right hip and right shoulder of the footballer on the previous page? ‘Saddle joint ‘Shaped like a saddle, this is found at the base of the thumb. All types ‘of movement are possible except ratation Gliding joint ‘The surface of the bones that slide over each other (articulate) in these joints are fat, This means slight movement is possible in every direction. It may seem as though a lot of movement is possible, as ‘we appear ta be able to circumiduct (move in a circle) our wrists and ankles, however, this is due to other joints working as well. Example: the final flick of wrists in @ chest pass. How have the gliding jaints in the right ankle been used by the ootballer? Hinge joint - e.g. knee and elbow “These joints only allow flekdon and extension, and work like the hinges on a door. In the elbow itis the bone shape that pravents over-extension, but in the knee itis ligaments, Footballers often hurt these due to poor ‘siding tackies from the opposition, ‘Other hinge joints are in your fingers and toes and where your leg bones meet your feat. ‘What movernent has occurred al the left knee and right ankie in the footballer? Condyloid joint - e.g. between radius and carpal, between hand and fingers: ‘This is shaped like a shallory bal-and-socket joint. This means all types af movement are possible (except rotation), Rotation of the ‘wrist cours at the radio-uina joint (pivot) Besos 1, Make a table with the six joints and state what movement is posite for each. 2. Describe each joint, giving examples of where they are jocated in the body. - Poor spating ean lose you masks in an exam ~ try to ist the joints and check your speling caret, Cea1. List four functions of the skeletal system? 2. Name the ten major systems of the body. 3. (a) Name an organ of the body, (b) Name the bone that provides protection for that organ? 4. (a) Describe long bones. Draw a long bone and label the parts, (b) Give two examples of long bones. {c) Name the part of the body where long bones are found, 5. (a) Define camtiage, (b) What is the e'fect of exercise on cartilage? 6. What isthe effect of exercise on the following: fa) marrow cavity (b) periosteum 7. (a) What is Osteoporosis? (b) Select an exercise that can slow down osteoparasis? (¢) Describe how this exercise is performed. . in a basketball match describe the transference of force from bouncing the ball to shooting, (a) Name twwo-examples of acute injuries and two examples of chronic injuries. b) Select one of the injuries from part (a) and Geseribe the cause of the injury. ‘10. Give a defirtion for each of the following: fa) cartilage (b) tendons {e) igaments. 411. The simpiest unit of living riatter are called: {0} cells (b) tissues (6) organs (a) systems 12. _All systems of the body interact with one another in order to {@) keep us alive {b) keep our organism healthy {e) produce organs (dl) complement each other.48. Which system pcotects our vital organs? (a) nervous system {b) respiratory system —_{€) skeletal system {d) excretory system. 44. The bones in our face and vertebral column are known as {@) irregular bones {b) fat bones {e) short bones (d) long bones 16. The development and growth ofbiene is called {@) periosteal {b) cartiage {€) epiphyseal {q) ossification 48. The four cocoyx (@) support the body (b) support the rib case {c) have no special use {d) support our head and neck 17. Which of the following muscles contracts when a cyclist flexes the logs at the knoe’? (0) quadriceps {b) trapezius {e} hamstring (€) biceps 18. Whien our muscies remain the'same length as they contract, itis known as. {a} isotonic contraction {b) isometric competition (¢} isotonic concentric. (4) isotonic ‘eccentric 48. This type of joint ie found in the carpal bones in the hand {a) bell and socket joints (b) gliding joint {€) pivot joint {d) hinge joint 20. Which of the following is not @ type of movement associated with ball and socket joints? {@) abduction {f) extension {e) flexion (@) rotationThe muscular system When we think of muscles we often only think of one type ~ skeletal muscle — but there are another twa types. They all work in the same ‘way, though = contracting to shorten and pull on bones or against other muscie fibres. fnvoluntary muscle (smooth muscle) ‘These are found in the wals of many hollow organs such as blood vessels and gut walls. Voluntary or skeletal Cardiac muscle ‘The cols are short and they (strived) muscle TRIE euro erin tr contract lenath and with Each muscle fibie ruts the full layers of the heart wal thas «Way. As they are connected to length of your muscle (over a to work constantly without ent dbl eects iat as metre in the thigh of a tall adult!) ‘conscious thought, 80 it is they cause the hollow yeses! This means that when the muscle involuntary. The cardiac to become more narrow, thus fibre contracts @ great amount rmuscie may nieed to contract ——_—([Orcing blood. food, etc. along of shortening can occur, this over 200 times every minute, Seeder er neeregt Cet pulling on the bones and causing ands cannot work slowly Sart Mentoer) rave. Une 8 movement. Under aricroscoe as the involuntary muscles TREE ELee iTelere the fibre has overlapping strands do. Therefore, ike skeletal Renpo) Ane Recaise ey Wain of protein and looks striped, muscle, itis striped 30 that DOS ot uw eaeenne: The muscie is stimulated by a each call shortens end to end, _—_‘(atutomatic! nervous system, they message from the brain, As we however, it also has special ae termed involuntary. can choose whether te move cur cella causing the imputse to muscles or not, it is also known ‘spread in other directions. as voluntary muscle. s0 that the whole heart can Contract in one go. Even at rest the heart only has. 0.3 seconds to contract!Fast and slow twitch muscle fibres ‘Wealll have a mix of siow and fast twitch muscie fibres = the individual's percentage Is determined ganeticaly (.¢. we are born with them) and ‘some muscles naturally have more of one type than the ather, Look at the pictures of the calf muscles, ‘The gastrocnemius (A) is a muscle that has a high proportion of fast twitch muscle fibres. They contract ‘fast and very powerfully, but tre ‘quickly ~ perfect for sprinters. ‘The soleus (B) s a muscle that Win tends to have a lt of slow: ‘twitch muscle fibres. They ‘contract without a lat of force or ‘speed, but do not tire easty — [perfect for long distance running. ‘Can you tell which is the ‘sprinters fag and which belongs 0 8 marathon runner? Justify ‘your choice. ernThe muscular system Armas mit osteo ue pil movement to occur. fit crosses two {mn this unit you will earn to: joints it wll be involved in movement \ : at both joints, ¢.g. rectus femoris © name the majormuscles of | (ace poiow the body ‘describe the movement oon nls Wt they contract, deed The deltoid contracting has. Zé caused abduction at the ae shoulder (moved it ayaa from The deltoid contracting has en . caused abduction and extension at the shoulder. (It can cause flexion at the shouler too), Flexion is away trom the normal anatomical position and extension is back towards itend beyond. Pectorals (not working here) draw your arm seroSs your chest (known as horizental adduction), e.g. if you were clapping with ‘Straight arms. The bicep has contracted ‘causing flexion at the elbow. Rectus femoris (not working here). one of the four making Up the quadticens group, goes across the hip and knee (not wortdng here): "* Reetus abdominus {not working here) cause flexion at your lumbar vertebrae, ¢.9. during a sit up or crunen. Quadriceps (not working here), There are four of these, but only hwo can be seen here, All four — reclus femoris, vastus faterals, vastus mediafs and vastus intermedius ~ work together to extend the knee, e.g. standing up after a squat or to jump. ‘The longest one ~recius fersoris ~ also helps to flex the hip, e.g. uring the kiok ota ballContraction of the trapezius: {es this player has dane sightly a to look up at the shuttle) and WL tp yourhead sideways, ‘The latissimus dorsi adducts: (crave back to the centre Ine) your arm at the shoulder, €.9. \Wwide-am pull Ups oF bringing the racket down from the ready postion to being able to Triceps (not working PSSA NEN IES: here). These extend ten) the elbow. ‘The hamstrings have contracted ema to flex this player's knees. There are three muscies in the hamstring group: Giuteus maximus biceps fermons, semitendinosus and (under here are two. ‘semimembranosus more gkiteal muscles). ‘The gluteus maximus extends/pulis back your “The gastrocnemius contracts to = leg at the hip. They all [point your toes (plantar flexion). work logether to abduct Nelps drive you forward in sprinting, the jeg at the hip too, €.9, upwards in jumping and makes sidestepping ta dedge a movement more aesthetic (pleasing person or in the tast feve {0 the eye) in gymnastics, steps of a javelin run up. Paes cl Te atone two of the vastus muscies are speit in a way: lateralis and medialis. Vastus intermedius has. vento =] Paereioce: Pe lo cra och srk fet Keser: ‘Semimembranosus + ran exam question do not use slang for the muscle names, 8.9. "hams", “quads”, “pecs”, etc, + Remernber, a muscle can only contract and ralax. A muscle ‘cannot flex, although it may cause Hexion ata joint by ‘contracting or relaxing. Tea acessLEARNING OUTCOMES {In this unit you will earn to: * desenbe antagonistic muscle: Muscles and movement ‘There are quite a lot of diferent and dificult names to learn in this section, but it all comes down to a few basic facts. * Amuscie has to cross, a joint and then be attached to bone of ne movernent can oecur. When a muscle contracts jtcan only pull How muscles cause movement Voluntary muscles ioe relaxes usualy work across a Joint and are attached to bones by tendons, {strong cords). When the muscle contracts and shortens, one bane {gets pulled towards the other. You can 8e this in action in the diagram above. The piace where the ‘muscle is attached to the stationary bone is called the origin (A) and the place where itis altached a the moving bone is called the insertion (6). Antagonistic muscle action In the ilustration above the person is flexing their elbow, The bicep contracts (shortens). To allow this to happen the triceps must relax and allow fselfto be stretched out and lengthened. To return to the normal anatorrical position the triceps contract and the biceps relax. ‘This Working in opposite directions, in paits, is called antagonistic muscle action, ‘The muscie that is working is called the prene mover or agonist (it is working and is in agony). The antagonist is the relaxing muscle. Antagonistic pairs are aso needed for abduction and adduction at ball and socket joints but you are more likely to be asked about the elbow (above) and the knee. ‘Al prime movers are helped by other muscles thal work al the same time called synergists. In simple terms they put, or keep, the joint in 2 position to allow the prime mover to work smoathy.‘But what ocours if you want to stay Stil? Or what if you were carrying a very full glass of water anid you wanted to slowly lower it onto a table? If your tricep contracted, you would slam the glass down spiling ‘everything! ‘contraction to propel him into the air, In this picture the player has lowered himset slowly — nis quadriceps have performed an eccentric cantraction. His arms hava held the ball stil, so his biceps are working iscmetrically.acess {n this unit you will earn to: * explain the benefits of goad posture and risks of poor posture The benefits of good posture * Ithelps to make you and your lathes look good, i.e. it develops selt-esteam. © ItNeips your heart, breathing, and digestive systems work propert * Ithelps prevent strain and injury in sport and other activities. * huses less energy so you don't tire quickly, Posture Were you ever told to “sit up straight!" when you were younger? This is a simpie instruction, but in fact one that could save billions Of dollars every year. Lower back pain is one of the most cammon causes of sick days off work and the majority of these are caused by poor posture ar poor iting technique. Here is the spine in ts normal position with small curves. In this. postion, the curves work ike a spring to absorb shock and take the weight of the body with the ‘east strain. Now look at these common postions below. All of these cause the spine to be out of alignment, causing strain on muscles and joints We The penalties af poor posture * You do not fack as good as you could, no matter how great your clothes or hair are. * Your muscles have to work hartler, 80 get tired quicker. © The strain on bones, ligaments and tendons can lead to injury, .9, back Strain and fallen arches. © There is less space for your iheart and lungs to work properly, Round shoulders make it hard to breathe deeply, © It-can affect your digestion, © Problents caused by nobr postiire can take years Lo put right.‘Whether you are siting, standing, walking or iting something, ‘the main rue is: Keep your spine as upright as possibie, with its normal curves. Good lifting posture * Stand drectlyin frontot the object. cose tot and with your feet apert, * Bend you knees to reach it, keeping the spine straight. + Use the full strength of your legs to help fit it Good standing posture + Head up, neck lengthened * Chin tucked in a little. © Spine stretched upwards, * Chest high and open, so:that you can breathe freely. * Aims loosely by your sides. + Knees relaxed. * Feat about 150m apart, with your weight evenly balanced between your heels and tails of your fest. Good sitting posture * Sit well back in your chair and let it support you. * Spine and neck tengtnensct. * Thighs straight in front of you. ++ Feat flat on the flcor under you (not under the chain. * Arms relaxed. Damage to the spine The curves in your spine make it strong. But when they are out of shape, the spine is easily damaged. eg. i you bend over toil a neavy ‘box, twist violently, or develop poor posture. Pressure on vertebrae ‘can squash the cartilage disc so muct that it presses an the spinal ‘cord, This @ called 2 slipped disc ands very pant.LEARNING OUTCOMES (inthis unit you will earn to: © axplain how speed of contractions affect Performance Gesoribe the difference twiteh fibres fatigue explain why everyone should ‘exercise their muscles. explain why muscle training ‘must always be linked with flexibility wort. Muscles and exercise Muscles and fatigue Fatigue is a feeling of tiredness, hawever, physical fatigue is where you ‘are no longer able to keep up aptimal performance, Fatigue of fast tite? flores usualy occurs cu@to the bud up of tactie ae, which ‘starts to build up from 10 seconds of activity onwards. This causes pain and interferes with muscie contraction. In flat out activity, physical fatigue can occur after one minute, In fast 800 and 41500 metre racesiit can take longer to-aocur, bat it you go too fast too early can happen before the endo the race forcing you to slow down, Thisis why. itis so Important to pace yoursat Speed and performance The more fast twitch fibres you have, the faster your muscles can contract. This will result in more powerful, explosive movement allowing you ta jump higher and throw further. However fast twitch fibres tire (fatigue) quickly. Training fast twitch fibres (With the correct training, fibres undergo hypertrophy (get bigger) and ‘can contract even more powertully This wil alow you to wow and jump further, sprint quicker, hit balis harder, etc. You can also delay the bbuid-up of lactic acid for a few seconds ~ a long time in sprinting terms! Speed and performance “The more siovetwrtch fiores you have, the longer you can continue before fatigue sets in, Hawever a slow contraction does not allow for fast, explosive actions, Training slow twitch fibres: With the correct training and diet, your body can store more QYcogen and adapt to use fat as an energy source, thus saving the glucose for a sprint finish. Muscles and fatigue ‘At the end of many long distanoe events there is @ sprint finish wtech causes fatigue as described above, but tong bouts of exercise can actually resull in you running out at glucose which is stored in your body as alcogen,