St.Thomas Aquinas Secondary
Physical Education Department
Information Booklet
This leaflet has been produced with reference to the marking criteria set out by the SQA. The information should be used to help complete any homework exercise that focus on THE BODY section of the SGPE Course.
The Skeleton
Consists of bones, cartilage, ligaments, tendons & muscles.
Cartiliage – reduces friction between bones.
Muscles – work in pairs and produce movement by contracting & relaxing.
Ligaments – connect bones to bones. (LABB)
Tendons – connect muscles to bones. (TAMB)
Joints of The Body
· Ball & Socket Joints – Hip & Shoulder.
· Example 1 – Tennis Service / Shoulder Joint.
· The movement of this type of joint can help performance by allowing
· the head of the Humerus to rotate thus letting the arm drop back behind the shoulder, then it can move forward as the head of the racquet is thrown towards the ball.
· Example 2 - Kicking a ball / Hip Joint.
· The movement of this type of joint can help performance by allowing
· The head of the Femur to rotate thus allowing the leg to move freely backwards and then forwards and through the ball as contact is made.
· Hinge – Elbow, Knee & Ankle.
· Example 1 - Rebounding in Basketball / Knee Joint.
· The movement of this type of joint can help performance by allowing
· the leg to bend at the knee before straightening when jumping.
· Example 2 – Back hand push in Table Tennis/ Elbow.Table.
· The movement of this type of joint can help performance by allowing
· the arm to bend at the elbow before straightening when pushing the ball back to my opponent’s side.
Serious sportsmen & women make their Warm Up specific to their activity.
The format still involves 3 sections – Movement / Flexibility/ Skills (MFS).
Consider BASKETBALL as an example
MOVEMENT
Firstly I would move gently around the court varying the way I move – jog, side stepping etc as well as moving in all directions and gradually adding in a few jumps.
FLEXIBILITY
Next I would stretch my muscles and joints that will be used during the game. In particular my legs and groin require to be stretched because of all the running, turning and jumping involved. This could be achieved while using a basketball if desired.
SKILLS
I would finish my warm-up by practising the skills of the game including passing, shooting and dribbling with my team mates.
How did this approach prepare you for the activity ahead?
It warmed and stretched my body ready for the demands of Basketball and helped me tune my skills I would use in the game.
Why the need for Oxygen when Warming Up?
· Muscles need fuel / energy to work.
· As more muscles begin to work the demand for oxygen increases
· As work rate increases more oxygen is required.
How does the body increase the amount of Oxygen it can take in?
· Increasing one’s rate of breathing
· Increasing the depth of each breath
How is Oxygen transported around the body?
· Blood carries Oxygen, which is pumped through the veins and/or arteries by the heart.
How does Oxygen reach the working muscles?
· Air is breathed into the lungs where Oxygen is extracted
· Oxygen is then carried in the blood around the body
· By the pumping of the Heart via arteries.
The Four (4) Aspects of Physical Fitness are
· Stamina (Cardio Vascular & Muscular Endurance)
· Strength
· Speed
· Suppleness
Furthermore by combining Strength & Speed this creates POWER
STAMINA
Cardio – Respiratory Endurance
(Cooper 12 minute Run / 20m Progressive Shuttle Test)
Cardio-Respiratory or Cardio-Vascular Endurance is the ability of the Heart & Lungs to work continuously for a long period of time.
HEART SPECIFIC
As a result of exercise,
· the Size of the Heart can increase,
· the resting heart rate can be lowered,
· Blood can be pumped more easily and efficiently around the body.
LUNGS SPECIFIC
As a result of exercise,
· the capacity of the Lungs can increase,
· the quantity of air taken in with each breath is greater.
The Body can exercise Aerobically, Anaerobically and by combining the two systems.
Aerobic ÙÙÙÙÙÙÙÙÚÚÚÚÚÚÚÚAnaerobic
With Oxygen Without Oxygen
Low intensity/low heart rate High intensity/high heart rate
Middle of Training Zone Top of Training Zone
Heart & blood able to get Heart & blood cannot get
Oxygen to working muscles Oxygen to working muscles
Continuous Training Ñ Fartlek Training ÑÒ Interval Training
Circuit Training
Why are you able to work Aerobically?
In some activities there are spells where you are not working too hard. This allows your body to get Oxygen to the muscles and work aerobically.
Why do you have to work Anaerobically?
In some activities you have to move and sprint really fast. Your body cannot get enough oxygen in quick enough time so you have to use stored energy from your muscles.
If one has an increased level of CV fitness performance can be improved by
Monitoring intensity of work rate
STAMINA
Muscular Endurance
(To Test use any exercise that isolates a particular muscle group & perform that exercise for a given period of time e.g. 30 – 60 seconds. Eg Squat Thrusts, Sit Ups, Press Ups etc).
Muscular Endurance is the ability to repeat an action over a long period of time.
To develop a Circuit for Muscular Endurance think about
· Using a variety of the above exercises
· Different muscle groups targeted by consecutive stations if you intend to OVERLOAD.
· 30 – 60 seconds at each station.
· Ample recovery time between sets.
I worked on a circuit which included 8 different stations targeting different parts of the body. The total duration of the session was 40 minutes + and this included a 5 min rest between sets 1 - 2 & 2 -3.
Duration Cumulative Time
Warm Up 5 minutes 5 mins
Lap 1 8 minutes 13 mins
Rest 5 minutes 18 mins
Lap 2 8 minutes 26 mins
Rest 5 minutes 31 mins
Lap 3 8 minutes 39 mins
Warm Down 5 minutes 44 mins
To develop a practice to combine skill development & muscular endurance
Why is Stamina important when performing in some activities?
Example 1
ORIENTEERING / C/V STAMINA / CONTINUOUS TRAINING
During my first week of training I went for a 20 minute run in the local park on 3 alternate days.
To make this harder in the second week I increased the time I ran for to 25 minutes on 2 of the 3 occasions.
STRENGTH
(Test a single effort to lift a set weight isolating a particular muscle or group of muscles e.g. Upper Body / Bench Press. Or Hand grip dynamometer for grip strength)
Is the maximum force a muscle can exert in a single movement.
Strength is improved by Weight Training using HEAVY LOADS & FEW REPETITIONS. A pyramidial system is used.
· Upper Body Strength is important in many activities.
Example 1 Rugby.
The skill of tackling requires Upper Body Strength to bring down and hold an opponent who is running at speed towards you.
· Lower Body Strength is important in many activities.
Example 2 Football
The skill of tackling requires Lower Body Strength to win a 50 / 50 ball in order to withstand the force of the opponent’s challenge.
Why is Strength important when performing in some activities?
Example 1 BASKETBALL
In Basketball improved strength in my legs allowed me to jump higher for the rebound and win the ball to set up a fast break for my team.
Example 2 VOLLEYBALL
In Volleyball, improved strength in my legs allowed me to jump higher to block my opponents attack. This made them play their shot high over my block and allowed us to control their shot easily and set up a winning attack ourselves.
SPEED
(Test - A timed sprint is used to measure whole body speed.)
Moving the whole body or a part of the body very quickly in a short period of time.
Factors that can affect YOUR SPEED
1. How fast YOU can move YOUR arms & legs.
2. Frequency & length of YOUR strides.
3. YOUR Flexibility in the ankles, hips & shoulders.
4. Shoes YOU wear – spikes.
5. Wind pushing or against YOU.
6. Power applied by YOUR arms and leading leg.
Enhanced SPEED can improve YOUR Performance.
Example 1 Football
In FOOTBALL, whole body speed can help YOU beat an opponent to the ball, to get free from your marker so as to receive a pass, to dribble past a defender & make a pass.
Example 2 Badminton
In BADMINTON, quick reactions can allow YOU to react to the flight of the shuttle and realise when YOUR opponent has changed his shot e.g. Overhead Clear changed to Drop Shot.
Example 3 Athletics
In ATHLETICS / 100m Sprint, quick reactions allowed me to gain an advantage at the start of the race which helped me win the race.
Why is Speed important when performing in some activities?
EXAMPLE 1 – SPEED & FOOTBALL
I was now FAST enough to SPRINT past the defender to receive a pass in space. I now have a better chance of scoring goals as I can beat my defender.
EXAMPLE 2 – SPEED & BADMINTON
Now I can move FAST enough from the back of the court to the front of the court I can return shots that my opponent played close to the net. I now have more time to decide which shot to play.
Example 3 - BASKETBALL / SPEED /INTERVAL TRAINING
I sprinted for 20m and then took a jog recovery that lasted 30 seconds. I repeated this 5 times and then jogged for 2 minutes. I repeated this session by doing the whole session again.
To make this harder I added a 3rd set after another 2 minutes jog recovery.
EXAMPLE 4 – RUGBY/FOOTBALL
In Rugby / Football I played on the wing so had to use my running speed to gain ground and beat my opponents. This allowed me to score a try / cross the ball into the area to create a scoring chance.
SUPPLENESS
Test - Sit & Reach Test
The range of flexibility or movement about or around a joint
Why is Suppleness important when performing in some activities?
EXAMPLE 1–
FLEXIBILITY (HIP JOINT) & BADMINTON.
Improved FLEXIBILITY allowed me to lunge further to reach a shot that was close to the net.
EXAMPLE 2 –
FLEXIBILITY (HIP JOINT) & FOOTBALL.
Improved FLEXIBILITY allowed me to take my leg further back as I prepared to kick the ball which in turn allowed me to produce more power in my kick.
EXAMPLE 3 –
FLEXIBILITY(HIP JOINT) & HURDLING.
Improved FLEXIBILITY allowed me to bring my trail leg through higher to avoid contacting the hurdle.
EXAMPLE 4 –
FLEXIBILITY (SHOULDER JOINT) & BADMINTON.
Improved FLEXIBILITY allowed me to reach round my head to play the overhead clear shot deeper.
EXAMPLE 5 –
FLEXIBILITY (SHOULDER JOINT) & VOLLEYBALL.
Improved FLEXIBILITY allowed me to take my arm back further as I prepared to hit the spike which in turn allowed me to produce more power in the shot which made it more difficult for my opponent to return.
EXAMPLE 6 –
FLEXIBILITY (SHOULDER JOINT) & GYMNASTICS.
Improved FLEXIBILITY allowed me to keep control and remain balanced when I performed my walkover.
POWER
Power is a muscle contraction that involves Speed & Strength.
(Test - Standing Broad Jump, Sargeant Jump, measured throw)
Why is Power important when performing in some activities?
Why test YOUR Fitness before beginning a Training programme?
Principles of Training – SPIROFIT
1.The “S” in SPIROFIT stands for SPECIFIC or SPECIFICITY
Training has to be SPECIFIC for 3 main reasons (WAL)
· Ensure that YOU improve on your own weakness.
· Ensure that YOU work on the correct Aspect of fitness for the activity YOU are training for.
· Ensure that YOU train at the correct Level.
2.The “P” in SPIROFIT stands for PROGRESSION
The body becomes used to working at a particular workload. To make further progress, it will become necessary to gradually increase the workload.
3. The “I” in SPIROFIT stands for INDIVIDUALITY.
4. The “R” in SPIROFIT stands for REVERSIBILITY.
5. The “O” in SPIROFIT stands for OVERLOAD.
You will be attempting to improve an aspect of Fitness.
6. The “F” in SPIROFIT stands for FREQUENCY.
7. The “I” in SPIROFIT stands for INTENSITY.
8. The “T” in SPIROFIT stands for TIME.
You will have to choose a Type of Training from the 5 given below
What is CONTINUOUS TRAINING? Working for a continuous time.
· Make it progressive by working for increased total duration
· Make it progressive by working for same time but at higher intensity rate
· Make it progressive by increasing the frequency of training
What is FARTLEK TRAINING? Varied pace running.
· Make it progressive by increasing the total time