B453 Developing Physical and mental capacity

1. Shape/support; importance of healthy posture therefore enabling good posture.

2. Blood cell production; importance of red blood cells for energy/minerals

3. Protection; of internal organs such as heart, lungs, spinal cord and brain importance of healthy bones to avoid injury and allow sustained involvement in physical activity

4. To allow movement/leverage; of the body by providing sites for muscle attachments, importance of levers and joints in facilitating movement.

5. Mineral store; importance of minerals for health.

A joint is where two or more bones meet to create movement.

 Hinge Joint:

What is a hinge Joint?

A hinge joint is a common class of synovial joint that includes the ankle, elbow and knee joints. Hinge joints are formed between two or more bones where the bones can more along one axis to flex or extend. Eg. Using the knee joint when kicking a conversion in rugby union Eg. You can use the elbow joint when doing a press-up

 Ball and Socket

What is a ball and socket joint?

A ball and socket joint is found in the shoulder and the hip it allows movement in three dimensions, directions. The ball and socket joint is a type of synovial joint in which the ball-shaped surface of one rounded bone fits into the cup-like depression of another bone. The distal bone is capable of motion around an indefinite number of axes; which have one common center. Eg. Using the shoulder joint when bowling the ball in cricket.

Flexion - When all joints are straight and extended.

e.g. at the elbow - a bicep curl in weight training

Extension - A knee and elbow joint bent or flexed.

e.g. at the elbow - drawing the arm to prepare to throw the javelin

Rotation

e.g. at the shoulder - releasing the discus in athletics

Abduction

e.g. at the shoulder – lifting your arms at the side during an aerobic exercise class

Adduction

e.g. at the shoulder - holding on to your opponent in a rugby tackle

Ligaments - Attach bone to bone.

Cartilage - at the ends of bones and prevent rubbing.

Synovial Fluid - Fills the joint cavity (the area around the two bones) to allow movement.

Possible Problems with joints:

Inflammation of joints - The cause might be overuse and the solution is to take regular breaks when exercising.

Osteoarthritis - The cause might be obesity and solution might be to follow a balanced diet and to exercise regularly.

deltoid

This is used in all movements of the arms. Its most important function is to lift the arm straight outwards and upwards (abduction) eg. to make a block in volleyball with arms straight above head.

trapezius

This adducts and rotates the shoulder blade outwards. It also helps to turn the head and bends the neck backwards.

latissimus dorsi

The back muscle, which will swing the arm backwards and rotate it inwards eg, a tennis player when serving swings their arm back to hit the ball and is using the latissimus dorsi.

pectorals

There are two sets of chests muscles these are pectoralis major which is known as greater chest muscles, and pectoralis minor which is known as lower chest muscles. These help to adduct the arm and rotate it inwards as well as lowering the shoulder blades eg. A rugby player making a tackle would hold on to their opponent using the pectoral muscles.

biceps

This is an elbow flexor. Its function is to swing the upper arm forward and turn the forearm so the palm of the hand points upwards eg. biceps curl in weight training.

triceps

This is the elbow extensor and is attached to the elbow. Its function is to straighten the elbow and swing the arm backwards eg. a backhand in table tennis.

abdominals

These bend the trunk forwards and help to turn the upper body, eg, performing a sit-up exercise will use the abdominals.

quadriceps

This provides stability to the knee joint and extends or straightens the knee joint; eg, a long jumper when driving off the board straighten the knee joint at take-off using quadriceps.

Hamstrings

The muscles will straighten the hip. They will also bend the knee and rotate it outwards, eg, a hockey player when running across the pitch will be using her hamstrings in the running action to bend the knees.

prime mover or agonist

The muscle that starts the movement. It could be known as a contracting muscle or a prime moving working muscle. eg, the bicep is the muscle that produces flexion at the elbow.

antagonist

This opposes the action, it release and lengthens the agonist muscle and controls the movement and of the agonist. The opposing muscle that controls the movement eg, the action at the elbow is caused by the biceps shortening, opposed by the lengthening of the triceps, which acts as the antagonist. (An antagonist muscle would be the triceps in a bicep curl)

synergist

This helps the agonist and is the prime mover, which helps neutralise, stabilise and support the joint, body and movement.

antagonistic pairs

This is when the agonist and the antagonist work together. The muscle contracts while the other releases. Eg, throwing a ball involves the biceps and triceps acting as an antagonistic pair

• Muscles are attached to bones by tendons

• They are very strong and can be slightly flexible

• They help apply power needed to move bones

• If a contraction is excessively strong then damage can be done, eg. The achilles tendon is the lower leg.

• If the tendon below the knee is damaged, often caused by over training it could cause the onset of Osgood-Schlatter’s disease.

• Tendon damage can be limited by a balanced amount and type of exercise.

• Exercise can strengthen tendons and can make them more flexible and less prone to injury.

Soreness, strain, overuse, inflammation, tendonitis

• Avoid repetitive movements and overuse of affected area.

• Exercises to strengthen the muscles around the affected area may help.

• Rest the affected part

• Ice packs may help with swelling.

• Anti-inflammatory painkillers are often prescribed (ibuprofen)

• A steroid injection may be needed. Steroids work by reducing the inflammation

• Antibiotics are needed if the cause is an infection.

Lactic acid occurs when oxygen supplies are low after a prolonged period of exercise.

Lactic acid can lead to muscle pain and leads us to stop or reduce the activity we are doing.

The effects of lactic acid on performance can be decreased by, taking in more oxygen and this helps to convert lactic acid into waste products, we can get rid of.

Imagery

Imagery involves the creation of pictures in our mind. Many people try to get the feeling of movement of capture an emotion through imagery. Imagery can improve concentration and confidence. Imagery can also help with relaxation, to calm down, many people believe this is how people cope with stress and anxiety.

• External Imagery - This is when you can picture yourself from outside your body, like watching yourself on film, eg, a cross-country runner may go through the whole course in their mind before they race.  

• Internal Imagery - This is when you can imagine yourself doing the activity and can simulate the feeling of it, eg, an athlete visualises their whole 3000m race and can feel the pain and satisfaction.

Self-Talk

This technique involves participants being positive about themselves and their past experiences. This technique has been shown to help with self-confidence and to raise level of aspiration.

However self-talk can have a negative effects, it is very common for sports performers to “talk themselves out of winning.” High level performers change these negative thoughts into positive thoughts.

Relaxation

Somatic Anxiety is the physical symptoms of anxiety, such as high, heart rate which can lead to cognitive anxiety which is mental anxiety, such as being worried, so the more physically relaxed you are the better your chances of feeling mentally relaxed.

Relaxation exercises can be useful before training in mental exercises such as imagery. They help athletes to be calmer and steadier before performance.