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PDH Core 2 Prelim Notes
PDH Core 2 Prelim Notes
PDH Core 2 Prelim Notes
Body In Motion
How do the musculoskeletal & cardiorespiratory systems of the body influence and
respond to movement?
Skeletal system
206 Bones
600 Muscles
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Anatomy & Physiology
FUNCTION
• Protect vital organs
• Support - framework for muscles, tissue, organs
• Movement
• Mineral storage (calcium and phosphorus)
• Blood cell production (blood cell formation occurs within red bone marrow)
ANATOMICAL TERMS
• Posterior – towards back Lateral – towards side of body (ears lateral to nose)
• Superior – towards head Proximal – towards body’s mass (shoulder proximal to elbow)
• Inferior – towards feet Distal – away from body’s mass (elbow distal to shoulder)
Vertebral Column
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Classification Description Example
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Joints (articulations)
Features
• Bones are rigid
• Joints provide mobility
• A joint (articulation) = point at which bones articulate with each other
• Resistance to forces
THREE CATEGORIES
Fibrous
• No movement
• Bones fused together
e.g. Cranium
Cartilaginous
• Limited movement
• Bones held together by cartilage
e.g. cartilage disks that lie between each vertebrae
Synovial
• Freely moveable
• Account for most joints in body
e.g. ball and socket join in hip
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Structure and function of synovial joints
Fibrous (Synarthroses)
Cartilaginous (Amphiarthroses)
Synovial (Diarthroses)
Synovial membrane
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Synovial Joint Definition Examples
Hinge Convex end of one bone fits into Elbow
concave end of another Knee
Ball & Socket Head of one bone fits into concave part Pelvis and Femur
of other
- Almost all movements
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Joint actions e.g. extension and flexion
Elevation
Lifting shoulders up e.g. shrugging
Depression
Movement of shoulders away form head e.g. resting position
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Muscular system
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Terms
• 600 muscles
• Role of muscles = to contract
• Muscles only pull – not push
• Muscles – origin and an intersection
Origin
where muscle attaches to stationary bone
Insertion
where muscle attaches to movable bone
Action
Movement made at joint when muscle contracts
Types of Muscles
• Skeletal – muscles attached to bones via tendons
• Cardiac – heart
• Smooth – protects organs + helps blood flow
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Muscle relationship – The Role of Muscles (agonist, antagonist, stabiliser)
Agonist
Muscle causes action to happen
e.g. bicep brachii in bicep curl
Antagonist
Muscles that relaxes + lengthens to allow action to occur
e.g. triceps
Stabiliser
Stabilises joint to allow action to occur
e.g. gluteus maximus in hamstring curl
Isometric Contractions
(think metric – long time, planks)
Concentric Isotonic
Muscle shortens under tension
Eccentric Isotonic
Muscle lengthens under tension
e.g. biceps extending in downward phase
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Respiratory system
Movement
• Delivery of oxygen to muscles + removal of waste products = essential for movement
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Structure and Function
Mouth/Nose
• Provides warm moist passage for air
Nasal cavity
• Contains cilia (fine hairs) which filter air + remove bacteria
• Warms area
Pharynx (throat)
• Connects nasal cavity/mouth to larynx
• Pathway for food + air
Bronchi
• Trachea delivers into 2 bronchi (left/right lung)
Bronchioles
• Delivers to alveoli
Alveoli
• Gaseous exchange occurs (Oxygen in & CO2 out0
• Surrounded by capillaries
Effective
- Thin walls – allows for diffusion
- Large surface area
- Walls are moist
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Lung function (inspiration and expiration)
INSPIRATION
• Diaphragm (imporant)
• Oxygen to create energy
• Diaphragm & intercostal muscles contract
EXPIRATION
• Carbon dioxide produced as waste product
• Diaphragm & intercostal muscles relax
• Returns to original volume
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Exchange of gases bracket (internal, external)
Exchange of gases (internal, external)
Boyle’s Law
• When there is difference in gases – these gases will move to achieve equilibrium
Gaseous Exchange
Vital Capacity
amount of air forced out of lungs
Residual Volume
leftover air after forcibly exhaling
rate (frequency) & depth (tidal) of breathing increases (demand for oxygen/lactic acid)
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Explain how gas exchange occurs in body
• External and Internal respiration
Circulatory system
Structure
• Heart – pumps blood around body
• Blood – carries 02, food and waste
• Blood vessels – pathway for blood
Function
1) Transports materials
e.g. O & CO2, nutrients to cells, removal of waste, transport hormones
2) Fight infections
3) Stabilise pH level (body temp)
4) Maintaining body temp by transporting heat throughout body
Components of blood
• Plasma
• WBCs
• RBCs
• Platelets
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Plasma
• Yellow
• 90% water
• Carries nutrients e.g. hormones, electrolytes, waste products
Platelets (thrombocytes)
• Aid clotting (+)
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Structure and function of the heart, arteries, veins, capillaries
Heart
2 Roles
• Deoxygenated blood to lungs
• Oxygenated blood around body
Structure of Heart
Four chambers
• Left & Right Atrium (receive blood coming back to heart)
• Left & Right Ventricle (pump blood to body – thick & strong)
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Blood Vessels one way
Arteries
• Thick walled
Veins
• Thin walled w valves to prevent back flow
Capillaries
• Thin & fragile
• 1 cell thick – provides opportunity for diffusion to occur
• Exchange of O2 & CO2 + movement of nutrients/waste
Pulmonary Circulation
- From heart (right side) to lungs then back
Systemic Circulation
- From heart (left side) to body tissues then back to right side
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Blood Pressure (BP)
Factors affecting BP
- Emotional state (stress), exercise and sleep
Systolic
= concentration (blood pumped out)
Diastolic
= relaxation phase (blood fills chambers)
Blood volume
Amount of blood in body (↑body weight = ↑volume)
Blood viscosity
Concentration of blood (thickness)
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“What is the relationship between physical fitness, training and movement
efficiency?
Physical fitness
refers to the ability to exercise without experiencing excessive fatigue while having enough
energy in reserve for basic movements.
Purpose
Allows athletes to work continuously e.g. in running, swimming and cycling
Tests
• Multistage fitness test (beep test)
• Bicycle ergometry
Muscular strength
Muscular strength is the ability to exert force against a resistance in a single maximal effort.
It is essential in sports such as weight-lifting and wrestling
Purpose
Important in weightlifting, wrestling, and rugby
Tests
• Grip strength dynamometer
• 1 RM test (RM = repetition maximum)
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Muscular endurance
Muscular endurance is the ability of the muscles to endure physical work for extended periods
of time without excessive fatigue.
Running for long periods of time such as in a marathon requires considerable muscular
endurance because the same muscle groups are contracting repeatedly.
Purpose
Important in Cross fit, boxing, rowing and team sports such as football and basketball
Tests
• Push up or sit up test
• Wall sit test
Flexibility
Flexibility is the range of motion about a joint or the ease of joint movement in performing a
full range of motion.
It is important for injury prevention and in slowing muscle shrinkage as a result of the ageing
process.
Purpose
Avoiding injury & enhancing performance
Tests
• Sit and reach test
• Goniometer
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Body composition
Body composition refers to the percentage of fat as opposed to lean body mass in the body.
• Healthy body composition = 45% muscle tissue & 10-20% fat
Tests
• BMI (Body Mass Index - weight(kg)/height(m2)
Skill-related components of fitness relate explicitly to the skills required to perform efficiently in
sport, containing the components agility, coordination, muscular power, balance, speed, and
reaction time.
Speed
Speed is the ability to perform body movements quickly.
It is essential in sprint events e.g. 100m and fast-paced sports such as basketball.
Reaction time
= time taken to respond to a stimulus.
It is important in swimming and athletic starts such as launching off the blocks at the start of a
100m race
e.g. catching a ball during an intercept in a basketball game
Coordination
= involves the smooth and efficient movement of body parts, contributing to the aesthetic
quality of a movement.
Coordination requires robust interaction between the brain and the muscles,
e.g. catching an NFL ball while sprinting
Muscular Power
Muscular power is the ability to combine strength and speed in a quick, explosive action.
It is importing for events such as running, shot-put and box jumps
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Agility
Agility is the ability to change speed and the position with finesse, that is, precision and balance.
It is important in most team games.
Balance
Balance is the ability to maintain equilibrium, that is, keep the body upright while either
stationary or moving.
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Aerobic and Anaerobic Training
Training designed to develop aerobic capacity (sustained continuous activity) & anaerobic
capacity (powerful and explosive movement)
• Most sports require energy utilising both aerobic & anaerobic pathways
Aerobic Training
Exercise that is sustainable, of low to moderate intensity, and is dependent on the body’s
oxygen utilisation for the muscles to function
e.g. Marathon, 400m swim, & triathlon are examples of activities that draw their energy from
aerobic metabolism
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Frequency: How regularly you train
• Train at least 3/week – increase to 5/week
• Aims to stress body systems resulting in adaptation response as a result of increases in
training intensity
• Adaptations – better utilisation of O2 by muscle cells, higher lung capacity, more
efficient pumping of blood
Time: min of 20-30+ mins with heart rate in THR zone to achieve aerobic benefit
• Can be less or more depending on fitness level
• 6 weeks = min period for adaptations to take place
Type: Continuous exercise that uses large muscle groups e.g. running, cycling, swimming
• Aerobic training methods – continuous, fartlek, interval, circuit
• Aerobic fitness improves as cardiorespiratory system adapts to demands
• adaptations: lowering RHR
Examples of TYPE
Aerobic Training Types Definition
Fartlek training Speed play - change intensity within continuous exercise e.g. Indian file
running
Interval training Alternating short intervals of intense activity with long intervals of less
intense activity
e.g. all out exercise then short rest
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Anaerobic Training
Involves activities where the level of intensity is high (85% or higher)for a short period of time
e.g. 100m and 200m sprints are forms of anaerobic training aimed at promoting lactate
tolerance and the functioning of the muscles with the absence of oxygen.
Goals Stamina, endurance, lung capacity Force, power, body mass, speed
(AFL)
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Immediate physiological responses to training
Training causes an immediate physiological increase in heart rate, ventilation rate, stroke
volume, cardiac output and lactate levels.
- Heart rate
- Ventilation rate
- Stroke volume
- Cardiac output
- Lactate levels
• HR = beats/min
• RHR – avg 72bpm
• Low RHR = efficient cardiovascular system
• Fit person HR reaches a steady state (O2 uptakes remains at a steady state) vs. unfit
person fluctuates
Fit person – takes longer for HR to escalate when exercise has started
1. INITIAL
• HR ↑ before exercise
• HR ↑ rapidly and then plateaus once a constant effort is maintained
2. DURING
• Heart rate fluctuates from plateau in response to changes in intensity
• Fit person = O2 uptakes and hence HR reaches a steady state v unfit person fluctuates
3. AFTER
• Body replenishes oxygen supplies & removes waste (carbon dioxide & lactic acid)
• Fitter athlete = replenish oxygen faster – back to RHR faster
• 48 hrs to replenish glycogen (repair tears → protein)
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Ventilation rate (↑)
Refers to the rate and depth of breathing (breaths/min)
VR Affected by 2 factors
number of breaths taken per minute
depth of each breath
• Exercise = ventilation response due to the demand for more oxygen by muscle cells
• Minute ventilation = the amount of air breathed in a minute (usually 6L)
During exercise
• Rate & depth intensifies = increase in O2 consumption and CO2 production
• Accumulates during exercise above LIP (Lactate Inflection Point) which is 85-90% MHR
• Can be used as a fuel source
• hydrogen formed along w lactate
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Stroke volume (↑)
Refers to the amount, in mL, of blood pumped out of the left ventricle per contraction (ml).
CO = SV x HR
During exercise
Since SV and HR increase in response to training, CO also increases in response to training
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Biomechanics
Study of the body as a machine
• Internal (muscles) & external forces (e.g. friction) that act on the body
Motion (movement)
Movement of a body part (or object) from one position to another
Linear Motion
When the body travels the same distance in same direction, at same time at same speed
All body parts are moving in the same direction and at the same time
Angular Movement
Motion in a circular movement around a central point
Examples
- Treading water
- Spinning discus throw
- Bowling a cricket ball
General Motion
Combination of linear and angular motion
Examples
- Runner has linear motion of torso yet angular motion of arms & legs,
- Cycling
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Displacement & Distance
Displacement = length of space between the start and end points, if connected in a straight
Speed and velocity are equal only if movement occurs in a straight line
Speed
S = distance/t
Velocity
V = displacement/t
e.g. velocity of the javelin – increasing velocity upon release (45 degrees) = increased
displacement = increased efficiency
Javelin of 70 and 45 degrees = same distance, but different displacement due to velocity
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Acceleration/Deceleration/Momentum
Acceleration = positive acceleration
Deceleration = negative acceleration
Important
e.g. rugby player carrying ball needs accelerate to apply force on defender
Acceleration
Rate at which velocity is increasing or decreasing
Momentum
Momentum = mass (kg) X velocity (m/s)
M = mv
• Once a body is in motion, it will stay in motion (unless acted upon by another force)
e.g. bowling bowl heavy ball released at higher speed = more momentum
Note
Momentum measured in kg/m/s
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Component Definition Formula
Distance (m) Full length SxT
Deceleration (m/s2) Rate at which velocity is decreasing V2-V1 / time will be neg
Centre of Gravity
An imaginary point around which the body or object is balanced
In some sports, COG changes rapidly e.g. high jump, diving, gymnastics
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Example
The Fosbury flop – COG travels under the bar effective
Line of Gravity
Represented by drawing a straight line from COG to the ground
Most stable when the Line of Gravity falls through the centre of Base of Support
• Because it increases the distance that the Centre of Gravity can be moved before
balance is compromised
Base of Support
Refers to an imaginary area that surrounds outside edge of body when it is in contact with a
surface
Examples
- Pirouette – must ensure COG remains at base
- Tennis player receiving serve –widen stance
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Fluid Mechanics
Forces that operate in water and air environments
Flotation
Sports require movement through fluid to be fast and efficient
For example
- Swimming in salt water is easier than fresh water.
salt concentration = float
Efficiency of movement
technique + equipment/clothing
Centre of Buoyancy
Point at which all the buoyancy forces are balanced
IMPORTANT
When centre of buoyancy line up with centre of gravity = float
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Fluid Resistance (Drag)
Examples
If speed goes from 1m/s to 2m/s, amount of resistance will be quadrupled.
Shape
• If body is streamlined at the front = less drag = less resistance
Surface
• Smooth surface = less drag = less resistance e.g. smooth row boat
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Profile Drag (form drag)
Determined by shape + size of an object & how the fluid moves around it
Examples
Anything tapered – shape at back of object = reduces size of cavity = reducing drag
e.g. thin bike
Developments
- Technique – Cyclists bend forward at the trunk
- Tactics – distance cyclists follow one another
- Clothing – tight bodysuits reduce friction
- Equipment design e.g. dimples in golf balls
Therefore,
understanding pressure + drag = equipment = efficiency
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Force
The push or pulling of the body or an object
Internal vs External
Internal External
• Developed within the body • Outside body
• The muscles that contract to exert a force • Gravity, friction, fluid resistance
on bones, cartilage or ligaments around a
joint
Reaction forces
• Equal and opposite forces exerted in response to applied forces
Law 2
Rate of change in motion is proportional to the force causing it
F = ma
Law 3
For every action there is an equal and opposite reaction
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How the body absorbs force
5 Ways
A force produced by a large area has less impact than a small area
e.g. standing on food with heel hurts more than with flat shoes
Summation of forces
Adding up forces applied by different body parts = maximum force
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