Physical Education ATAR

Flexion

decreasing the angle between two bones

Extension

Increasing the angle between two bones

Abduction

Movement away from the midline of the body

Adduction

Movement towards the midline of the body

Pronation

turning the palm downward

Supination

Turning the palm upwards

Rotation

movement of bones around central axis

Dorsiflexion

pointing the toes away from the tibia

Plantar flexion

pointing the toes towards the tibia

Circumduction

circular movement of a limb

What are the 2 section of human skeleton

Axial - forms basic central structure
Appendicular - assist movement and limbs

What is the function of the skeleton

1. framework of body
2. allows movement
3. protect vital organs
4. stores essential minerals
5. produces red blood cells

3 classifications of joints + examples

Fibrous - immovable (skull)
Cartilaginous - slightly moveable (spine)
synovial - freely moveable (knee, elbow, ankle)

types of synovial joints

Gliding joint
hinge joint
pivot joint
saddle joint
condyloid joint
ball and socket joint

Origin

fixed end of a bone

Insertion

attached to bones that move

agonist and antagonist

agonist - muscle in movement
antagonist - muscle at rest

What are the antagonist pairs (7)

Bicep + Tricep
Hamstring + Quadricep
Tibialis + Gastrocnemius
Trapezius + Deltoids
Abdominals + obliques
Glutes + Hip flexors
Pectoral + Latissimus dorsi

What is the function of the muscular system

1. allows movement
2. maintains posture
3. controls muscles

Characteristics of muscles (5)

1. excitability - ability to respond to signals
2. extensibility - ability to extend
3. contractibility - ability to shorten
4. elasticity - ability to return to original state

Function of circulatory system (5)

1. circulate blood
2. transport oxygen into blood
3. transport carbon dioxide away from cells
4. maintain body temperature
5. white blood cells fight infection

Structure of circulatory system

1. heart - pumps blood through body
2. Blood vessels - arteries, veins, capillaries
3. blood - fluid surrounds body

3 functions of blood

1. transport nutrients / waste products
2. maintain body temperature
3. protection against infection

Components of blood

55% plasma
45% red blood cells
1% white blood cells

Functions of the respiratory system

1. provides oxygen to body
2. carries carbon dioxide out of body
3. allows speech
4. facilitate senses

structure of respiratory system

1. air passages - nasal, trachea, bronchi, alveoli
2. lungs - gas exchange occurs within
3. diaphragm - contracts and relaxes = breathing

Cardiac Cycle (2 Circulations)

Pulmonary Circulation - carries deoxygenated blood from heart to lungs via pulmonary artery

Systemic Circulation - carries blood from heart to all parts of body via aorta

What are the characteristics of fitness?

1. social skills: ability to work with others
2. Intellectual skills: apply recognition + response
3. emotional stability: ability to cope with stress
4. Physical fitness: meet demands of task

Fitness components

Health related : relate to the health of an individual

Performance related: ability to perform skills

What are the components of fitness

1. Cardio respiratory - body work continuously

2. Muscular strength - maximal force a muscle can generate

3. Muscular endurance - muscles work continuously

4. flexibility - range of motion around joints

5. Body composition - amount of fat on body

6. agility - ability to change direction while maintaining speed

7. balance - bodies state of equilibrium

Function of nutrition

- provide energy
- tissue growth and repair

Nutrition provides

- protein
- carbohydrates
- fats
- minerals
- vitamins
- water

Benefits of protein

15% energy intake
- grows / repairs muscle tissues
- ATP production
- produces red blood cells, hormones, antibodies

Benefits of Fats (lipids)

30% energy intake / during exercise 15%
- stored in muscle cells = energy source
- long time to break down

Benefits of Carbohydrates

55% energy intake / during exercise 70%
- supplies energy
- converts to glucose
- converts glycogen
- 3-4 hours before exercise

glycemic level

increase of blood glucose levels after intake of food

High glycemic level

break down quickly during digestion

Low glycemic level

breaks down slowly during digestion

Adenosine Triphosphate (ATP)

- energy source to cells
- food provides energy
- nutrition forms ATP

What are the energy systems

1. ATP + Phosphate Creatine
2. Anaerobic system
3. Aerobic system

ATP + Phosphate creatine system

- used for power sport (10 seconds)
- fatigue quickly
- recovers quickly (3-4 minutes)
(sprints, jumps, throws)

Anaerobic system

- Glucose is broken down to produce ATP
- back up energy
- used for sustained sprints / muscular endurance
- optimal recovery (60 - 90 minutes)

Aerobic System

- requires oxygen to produce energy
- main source of energy after 30 seconds
- unlimited supply
- energy produced by breakdown of nutrients

Circulatory Response

1. increased cardiac output
2. increased heart rate
3. increased stroke volume
4. increased blood pressure
5. temperature regulation

Respiratory Response

1. Increased respiratory rate
2. increased gas exchange
3. increase oxygen uptake
4. increased tidal volume

Cardio vascular training

- increased stroke volume
- increased cardiac output
- increased total blood volume

Respiratory training

- increased lung capacity
- increased tidal volume
- increase pulmonary diffusing cavity

Muscular Training

- increased energy supply
- increase aerobic enzymes
- increased VO2

Biomechanics

effects of internal and external forces on the body

Linear motion

Movement in a straight line
1. curvilinear = running 400m track
2. straight line = 100m sprint

Angular motion

rotation of body around an axis

What are the axis of Angular motion

1. medial axis - belly button to lower back
2. longitude axis - head to toe
3. horizontal axis - hip to hip

General Motion

combination of both linear and angular motions
e.g. cyclist = moving in straight line as legs move around a rotation

Distance

Path from one location to another

Displacement

the distance you finished from the starting point

Speed

Distance travelled per unit time

Velocity

Speed in a given direction

Acceleration

The rate at which velocity changes

Isotonic force

change in the length of a muscle performed against a constant load
e.g. tricep extension

Isokinetic force

change in the length of a muscle at a constant speed, performed against a varying load.

isometric force

a force that does not result in movement
e.g. pushing against a wall

Sub-maximal force

- Less than maximal force
- used accuracy
e.g. golf put

Maximal force

- perfect force summation, maximal contractions
e.g. kicking footy, golf drive

Summation of force

Process that determines best use body segments

Power

- more segments used

accuracy

- less segments used

Simultaneous force

- all body parts move at same time to produce force
- accuracy

Sequential force

- body parts move in sequence to produce maximal force
- power

Successful summation

1. larger/ stronger muscles move first followed by smaller muscles
2. accelerate each body part
3. stabilise body
4. most amount body parts used
5. follow through /direct at target

Balance

ability to neutralise forces that disturb equilibrium

stability

Objects resistance to movement
1. static stability = object at rest
2. dynamic stability = object in motion

Centre of gravity

- point in body which weighs equally balanced
- centre of mass

Base support

contact between the body and a supporting surface

factors affecting stability and balance

- mass of object
- size of base support
- hight of centre of gravity above base support
- line of gravity to base support
- positioning of Centre of gravity near edge of base support on side of external force

sports that require stability

- wrestling
- weight lifting

First Newtons law

Inertia - a body continues in its state of rest or motion unless acted upon

Second Newtons Law

Acceleration - greater the force applied the faster the acceleration

Third Newtons Law

For every action there is an equal and opposite reaction

projectile motion

object propelled into the air by an external force

example of 2 natural occuring forces

1. air resistance
2. gravity - downwards force

the flight path of a projectile determines on

- angle of release
- height of release
- speed of release
- gravity
- air resistance
- spin

angle of release

45 degrees = shot put throw
70 degrees = volleyball dig
25 degrees = smash in badminton

types of motor learning skills

1. cognitive skills - involving primarily the brain
2. perceptual skills - individual interprets stimuli
3. motor skills - involving physical movement

characteristics of skilled performer

- correct response to situations
- achieve desired outcome
- greater accuracy
- quick response
- coordinated

Precision of movement

gross motor skills = involves movement of major muscles
e.g. walking, running

fine motor skills = involves movement of smaller muscle groups (precise movements)
e.g. writing, typing

Closed motor skills

predictable / stable environment
e.g. shot putt, swimming

open motor skills

critical information that constantly changes / adapting to change
e.g. netball, soccer

discrete skills

having a clear beginning and end
e.g golf drive

serial skills

number of discrete skills put together
e.g. driving manual car

continuous skills

do not have clear beginning or end
e.g. cycling

simple skills

- quickly learnt often by demonstration
e.g. ball passing training

complex skills

longer learning time + practise
e.g. passing ball at game