PRE-IGCSE HUMAN MOVEMENT SCIENCES LEVEL 8 and 9

TERM 2 MODULE MISS LIEBERUM

TAKING PART:
Goal setting
Goal: a desired aim or outcome; something that you are trying to achieve.

Goals work best if they follow the SMARTER principles:

S – Specific – Make your goal or target specific.(‘I must run 30m in under 4 seconds’ is specific , ‘ I will fun faster’ is
too vague.)
M – Measurable – You can measure whether you have achieved it or not. ( Running 30m in 4 seconds can be times)
A – Agreed – You and your coach must discuss and agree your goals. They need to be a challenge and achievable in
order for you to make progress.
R – Realistic – A goal that is too difficult will demotivate you and put you off. (‘ I must run 100m in 9 seconds’ this is
an unrealistic target. Set a realistic target, ‘ I will run 100m under 16seconds by next June.’)
T – Time-phased – Goals should be planned out ahead to give you direction over the short, medium, and long term.
(Goals for next week - short term , next month – medium-term and next year – long-term.)
E - Exciting – Goals that are exciting and challenging will prevent you from getting bored and disillusioned. As you
make progress, your goals should get more difficult and more exciting.
R – Recorded – Your goals should be written down ,then you will know what you are aiming for, where you are going
and can check when you have met your target.

Exercise:

1. Choose a sport you are involved in. Copy and complete the table, identifying the reasons for taking part or preforming in
that sport equate either goals you have achieved already or future goals you have. Note down the reasons for selecting
those goals.

Sport Reason for taking part on this sport

Goals Reason for choosing these goals

1
2
3
2. Identify three goals(1 short term , 1 medium-term and 1 long-term) that would help you in your development of your
chosen sport. Make sure that each of these goals is based on the SMARTER principles. Provide examples on how your
examples follow the same principles as the SMARTER principles.

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Exercise:

Evaluate own and others movement capabilities to improve individual/group performances.

Work together in a team to design an exercise routine for each member in your group to help improve that members
movement capabilities. Be open and honest with your team members on your range of movement capabilities(Example: I
am good at squats but I’m bad at running). Guide and encourage each other to have a good posture and correct form. I
want to see teamwork and leadership skills. The ‘personal exercise routines’ will be given for homework for a week. The
upcoming Friday you and your team members will do your personalised exercise routines one by one, and I will assess
whether the exercise routines helped improve your individual movement capabilities.

HEALTHY BODIES:
The skeleton and its functions:

Number Bone Function

1 Cranium Protects the brain.
2 Mandible Supports the bottom row of teeth and gives shape
to the lower face and chin.
3 Clavicle Acts as a level to produce a large range of
movement.
4 Sternum Protects the heart and lungs.
5 Humerus Acts as a level to produce a large range of
movement .
6 Ribs Protects the heart and lungs.
7 Vertebrae Enables us to stand upright.
8 Pelvis Important for blood production. Provides
protection for organs.
9 Radius Acts as a level to produce a large range of
movement.
10 Ulna Acts as a level to produce a large range of
movement.
11 Carpals Provides movement in lots of directions and also
gives strength.
12 Metacarpals Accommodates the muscles, tendons and nerves
of the palm.
13 Phalanges Acts as a level to produce a large range of
movement.
14 Femur Important for blood production. Acts as a level to
produce a large range of movement.
15 Patella Help with knee extension and movement.
16 Tibia Acts as a level to produce a large range of
movement.
17 Fibula Acts as a level to produce a large range of
movement.
18 Talus Aids the ability to stand and move.
19 Tarsal Provides movement in lots of directions and also
gives strength.
20 Phalanges Acts as a level to produce a large range of
movement.

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The different types of joints:

Types of Joints Description Example

Fixed or immoveable These bones cannot move at all and are found in the Cranium. These joints
joints (fibrous joints) are known as ‘fibrous joints’ as the bones are joined via fibrous connective
tissue.

Example: Cranium

Slightly moveable The bones in these joints can move a small amount as they are linked
joints (cartilaginous together by ligaments and cartilage(which absorbs the movement). They
joints) are found in the vertebral column and ribs.

Example: vertebrae and ribs

Freely moveable joints Synovial joints have a greater amount of movement and include the elbow,
(synovial joints) shoulder , knee, and hip.

Types of Synovial Ball and socket They provide a large range of movement in every
Joints joints direction. One bone has a bulge or ball that fits into
the socket of the other bone.
Example: Shoulders and hips

Hinge joints Similar to the hinges on a door, these allow

movement in one direction.
Example: elbows and knees.

Movement of joints:
There are eight directions of movements that can happen at joints. We use these joint movements to move the parts of our body
and perform physical activities. These eight movements can be grouped into four pairs ,as the movements are linked , one often
being the reverse of the other.

Flexion / Extension : Flexion involves bending a part of the body ( bending your
arm at the elbow). Extension means straightening a part of the body(Straightening
your arm at the elbow)

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 Abduction / Adduction :Abduction is a sideways movement away from the
centre of the body(lifting your arm from your side). Adduction is a sideways
movement towards the centre of the body.

Rotation / Circumduction :Rotation is a turning point around an imaginary

line.(Turning your head from left to right). Circumduction occurs when the end
of a bone moves in a circle.(Swinging your mars in circles at the shoulder)

Plantar flexion / Dorsiflection :Plantar flexion is the movement in the ankle joint that points the foot away
from the leg.(When you point your toes at the ground). Dorsiflexion is the movement in the ankle where
the toes are brought closer to the shin.(When you lift your foot off the ground whilst running)

Exercise:

Movement Type Joint Exercise/Sporting example

Flexion
Extension
Abduction
Adduction
Rotation
Circumduction
Plantar flexion Ankle Gymnast pointing their toes
Dorsiflexion

Different types of muscles and functions:

Muscle Main action Sporting action

Trapezius Holds and rotates your shoulder. Moves your head back and sideways. A swimmer turning their head to
breath
Deltoids Raises each arm forwards, backwards and sideways at the shoulder. Overhead clear badminton
Pectorals Moves the arm at the shoulder through adduction Forehand drive in tennis
Biceps Bends your arm at the elbow Drawing back a bow in archery
Triceps Straightens your arm at the elbow. Releasing a javelin or a ball
Latissimus Pulls your arm down at the shoulder. Draws it behind your back Swimming strokes
Dorsi (Lats)
Abdominals Flexes your spine so that you can bend forward. Create a pull in the abdomen Rowing
Hip flexors Supports movement of the leg and knee upwards Lifting the knees during a sprint
Gluteal Pulls your leg back at the hip. Raises it sideways at the hip. The biggest of the Moving the leading leg and trail leg
gluteal muscles is the gluteus maximus when hurdling
Quadriceps Straightens the leg at the knee. Keeps the leg straight to stand up. Getting elevation in a high jump
Hamstrings Bends the leg at the knee Pulling back the knee before kicking a
ball
Gastrocnemius Straightens that ankle joint so you can stand on your tiptoes Take-off for a lay-up in basketball
Tibilais Helps with dorsiflexion, the action of pulling the foot towards the shin. Walking, running, or toe-kicking a ball.
anterior

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Exercise:

1. Design and construct a table in which involves a full spectrum of physical activities targeting different muscles.

Example:
Muscle Exercise
Quadriceps Squats
2. A friend has hurt their…. and cannot perform certain exercises, provide examples of these exercises.
A)Hamstring
B)Bicep
C)Gluteal

Warming up and cooling down:

What you do at the start and end of any training - the warm-up and the cool-down - are crucial parts of a good training session.
There are many studies that have examined the benefits of warming up and cooling down and have found them to have both
physiological and psychological benefits.

Physiological – To do with the body; physical activities that get the body ready for exercise or wind-down afterwards.
Psychological – To do with the mind ; activities that stimulate the mind and help the performer prepare mentally for
exercise/competition or to relax afterwards.

Physiological benefits Psychological benefits

Warm – up  Raises the body temperature and heart rate  Focuses the mind on the exercise
 Increases blood flow(Oxygen supply) to the muscles  Helps prepare mentally for
 Stretches the muscles and gets them ready for action competition
 Gets joints moving and increases the range of motion  Part of the build-up to ‘match
 Helps avoid sprains and strains readiness’
 Gives practice in skills and techniques to be used in the session/game
Cool –  Helps reduce the Oxygen debt and clear any lactic acid in the muscles  Gives time for performer to calm
down  Allows the heart rate and blood flow to reduce gradually to normal down
levels  Helps transition to less physical daily
 Gentle stretching reduces muscle soreness and stiffness later activities
 Reduces risk pf injury  Offers chance to reflect on
performance

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