YEAR 10 HEPE SEM 1

light blue = circulatory system, dark blue = musuclar system, pink = fitness components, teal = training methods

COMPONENTS OF CIRCULATORY SYSTEM

1. heart

2. blood vessles (veins, arteries & capillaries)

3. blood (RBC, WBC, platelets & plasma)

FUNCTIONS

1. to move nutrients, oxygen, hormones & other gases to the body organs (tissues & muscles)

2. remove waste products

3. temperature regulation

FUNCTION OF ARTERIES

to carry oxygen rich blood from the heart to the body

(except pulmonary artery)

FUNCTION OF VEINS

to carry de-oxygenated blood from the body back to the heart

(except for pulmonary vein)

FUNCTION OF CAPPILARIES

• exchange material between blood and tissue cells

  • remove waste & provide nutrients

• gaseous exchange between lungs and muscles

  • oxygen & carbon dioxide

PULMONARY ARTERY

The only artery that transports de-oxygenated blood from the heart to the body (lungs)

PULMONARY VEIN

The only vein that transports oxygenated blood from the body(lungs) back to the heart

COMPONENTS OF BLOOD

1. red blood cells (45%)

RBC, leukocytes

2. white blood cells (>1%)

WBC, erythrocytes

3. plasma (>1%)

4. platelets

thrombocytes (55%)

RED BLOOD CELLS

• Other name: erythrocytes 

• Produced: in the bone marrow 

• Function: Deliver oxygen around the body (hemoglobin protein)

• Makes up 45% of blood

WHITE BLOOD CELLS

• Other name: Lymphocytes  

• Produced: in the bone marrow 

• Function: Immune system function - fight infection

• Makes up less 

than 1% of blood. 

PLATELETS

• Other name: Thrombocytes 

• Produced: in the bone marrow 

• Function: Clots the blood to slow down bleeding (scab)

• Makes up less than 1% of blood. 

PLASMA

• Liquid component of the blood that carries the other blood cells, nutrients, gases, etc

• Produced by drinking water 

• Function: 

  • Transports nutrients, blood, hormones, etc around the body 

  • Maintains body temperature (homeostasis)

HEART RATE?

• amount of times heart beats per min

• Measured in bmp (beats per minute) 

• max heart rate = 220 - your age

• Represented by HR symbol

STROKE VOLUME?

• The volume of blood pumped out of your left ventricle per beat 

OR

• The amount of blood pumped out of the heart per beat.

• Measured in milliLitres (mL)

• Represented by SV symbol

CARDIAC OUTPUT?

• The amount of blood pumped out of your left ventricle per minute. 

OR

• The amount of blood pumped out of the heart per minute.

• Measured in litres per minute  (L/min)

• Calculated by HR x SV

• Represented by Q symbol

• HR (60bpm) x SV (0.075L) = Q (4.5 L/min)

BRIEF FUNCTIONS

• movement of the body

• organ function

• maintains posture

• circulates blood

• creates heat

TYPES OF MUSCLE

• skeletal muscle

• smooth muscle

• cardiac muscle

SKELETAL MUSCLE

• fibers: striated, tubular and multi nucleated

• voluntary

• usually attached to skeleton

SMOOTH MUSCLE

• fibers: non-striated, spindle shaped & uninucleated

• involuntary

• usually covering wall of internal organs

CARDIAC MUSCLE

• fibers: striated, tubular and branched and uninucleated

• involuntary

• only covering walls of the heart

• mobility

• stability

• posture

• circulation

• organ protection

• respiration

• digestion

• temperature regulation

SLOW TWITCH MUSCLES

Type 1 muscle fibres used for long lasting, endurance activities such as distance running. They are red/darker in colour due to a higher amount of oxygen present. 

FAST TWITCH MUSCLE FIBRES

Type 2 muscle fibres used for sudden, explosive bursts of energy such as sprinting or jumping. Fast twitch fibres fatigue quickly. They are paler in comparison to Type 1 fibres due to a lack of oxygen. 

AGONIST VS ANTAGONIST

Muscle that is contracting is called the agonist and the muscle that is relaxing or lengthening is called the antagonist.

ISOTONIC

Occurs when muscles contract and produce movement. During this, the muscle length changes while tension is developed.

eg, when a shot putter lifts the shot put to their neck, the muscle shortens and the tension varies throughout the movement.

ISOMETRIC

When a muscle contracts but does not produce movement. The muscle develops tension but does not change length.

Eg, holding your hand out while someone places a weight in it — your muscles create tension to hold the position, but the muscle length stays the same.

ISOKENETIC

Occurs when a muscle contracts and changes length at a constant speed. This usually requires special equipment, like an isokinetic dynamometer.

eg, during a leg extension on this machine, the limb moves at a steady speed no matter how much force is applied.

SPEED

The rate of movement from one point to another over time. This can refer to a body part or the whole body.

ANEROBIC CAPACITY

The total amount (yield) of ATP from the anaerobic (w/o O2) energy pathways combined. 

AEROBIC POWER

The rate/speed that the aerobic (w/ O2) system can produce ATP over time.

REACTION TIME

The time it takes to respond to the presence of a cue (sign or signal). A cue could be a ball, an opponent’s movement or the start g*n.

COORDINATION

The ability to perform a series of movements in a controlled manner. 

AGILITY

The ability to change direction quickly and accurately without losing balance. It can be reactive (game situation) or planned (dance).

MUSCULAR POWER

The ability to produce explosive (quick and great) force. 

Power = speed x strength

MUSCULAR ENDURANCE

The ability of the muscle to perform repeated contractions or one contraction for an extended period of time (>60sec).

MUSCULAR STRENGTH

?

BALANCE

The ability to maintain equilibrium (not fall) while in a fixed position (static) or while moving (dynamic).

FLEXIBILITY

The ability to smoothly move a joint through its full range of motion, either statically or dynamically. 

TRAINING METHODS

Fitness components is “what you train” where as training methods is “how you train”

• The method of training that you choose may depend upon different factors (aims, fitness etc)

• Training methods are the different types of training undertaken to achieve desired results.

PLYOMETRICS

It is a power-based training method that focuses on explosive movements (muscular power = strength + speed).

It is best for sports that need quick acceleration, frequent jumping, and fast recovery between explosive movements.

The aim is to increase muscle power by quickly stretching a muscle and then contracting it as fast as possible.

RESISTANCE / WEIGHT TRAINING

Aims to build strength, power, or muscular endurance by working muscles against a resistance.

It involves reps (one movement), sets (a group of reps), and resistance/load (the weight used), with short rests between sets (under 2 minutes). The load, sets, and reps depend on the goal:

• strength uses high weight and low reps

• power uses moderate weight and reps

• endurance uses low weight and high reps.

FLEXIBILITY

• Essential component of fitness in all active sports

• For gains, an athlete need to undertake a stretching program 3-4 times a week

• If they stop training their flexibility will reverse

INTERVAL

• Consists of intervals of work followed by intervals of rest or recovery

• Useful for team sports

• Ratio between work and rest periods usually determines the overload

FARTLEK

• Also known as Speed play 

• Involves continuous training with bursts of speed, changing the activity’s intensity level.

• Useful training for team sports as it stimulates the nature of team sports

CONTINUOUS TRAINING

Involves exercising for at least 20 minutes at a steady intensity of 60–85% of maximum heart rate. It is often used in pre-season training to build an aerobic base for team sports and helps reduce the risk of heart disease, diabetes, obesity, and high blood pressure.

Eg. cycling, running, swimming, and aerobic classes.

CIRCUT TRAINING

Used to develop multiple fitness components by completing a series of activity stations in sequence. It usually involves around 10 stations, where you perform as many reps as possible in about 1 min at each station, and it can be designed to suit a specific sport or activity.