PASS Notes

The Skeletal System

• Our body systems play an important role to work together to efficiently move the body

Body Systems

• Skeletal

• Muscular

• Circulatory

• Respiratory

• Endocrine (pancreas, kidneys - internal organs)

• Nervous

• Reproductive

• Lymphatic

• Excretory

• Digestive

• Integumentary (skin)

There are 6 types of bones

There are 206 bones in the adult body

Functions of the skeleton

1. Shape and support

   • The way bones are arranged give us our general framework and shape

   • Sportspeople will all have different shapes because of their framework

   • Different builds are more suited to certain sports

   • Bones are firm and rigid they can support the rest of the body and keep us upright

   • Muscles are attached to the skeleton and it is bones that act as a framework for them

2. Movement

   • When bones work with muscles they allow the body to move

   • Bones are used by muscles as levers that allow movement

3. Protection

   • Some bones help protect the internal organs of the body

   • In some sports where contact is high this is especially important

4. Blood production

   • In the long bones in the body the production of red and white blood cells take place

   • Blood production takes place in the bone marrow

   • Red blood cells, white blood cells and platelets are all in the bone marrow

Classification of bones

1. Long bones

   • Used to provide levers

   • Produce blood cells

   • Slightly curved for strength

   • Found in arms and legs

     • e.g. femur

2. Short bones

   • Specialize in fine movement

   • These bones can make small adjustments and can help a body keep balanced

   • Nearly equal in length and width

     • e.g. tarsals

3. Flat bones

   • Tough and can withstand hard impact

   • Used for protection

   • Thin and flat

     • e.g. skull protects brain, sternum protects heart and lungs, and scapula in the back

4. Irregular bones

   • Work together and act like a shock absorber

   • Also used for protection

   • Unusual shape

     • e.g. Vertebrae

5. Sesamoid Bones

   • Small and must cope with considerable stress

     • e.g. the patella bone which is located in the tendon of the knee and the pisiform bone of the wrist

   • As you reach puberty, the pisiform calcifies

6. Sutural bones

   • Immovable

   • Small extra bone pieces that can occur within a suture (joint) in the cranium (another work for skull)

   • Only in the skull

SKELETAL JOINTS

The Skeleton and Movement

• Bones help a sportsperson move more efficiently

• Long bones create leverage when playing a sport helping generate speed, force and power

• Flat bones are tough and can withstand impact

  • e.g. in a rugby tackle the pelvis and rib cage protects a player's organs

• Short bones specialize in fine movement

  • e.g. putting the spin on a ball in cricket, or small adjustments to aid balance in a gymnast

• Irregular bones work together as a shock absorber

  • e.g. a basketball player landing from a jump shot will rely on the vertebrae to reduce the shock on their back

Match bones

Joints

• Joints are where two bones meet

• There are three types depending on how much movement they allow

• Different joints allow the body to move in different ways. Muscles pull against the bones to create movement

Movement at a Join

• Flexion - a decrease in the angle between two bones

  • e.g. biceps curl

• Extension - an increase in the angle between two bones

  • e.g. in a press up, kicking a ball

• Adduction - movement towards the midline of the body

  • e.g. crossover step in javelin

• Abduction - movement away from the midline of the body

  • e.g. cartwheel

• Rotation - movement in the horizontal plane on a longitudinal axis

  • e.g. movement of the head to allow breathing in freestyle swimming

• Pronation (inversion) - an action where the foot or hand is turned inward

• Supination (eversion) - an action where the foot o hand is turned outward

• Circumduction - an action that is similar to rotation but involves the circular motion of a limb

• Plantar flexion - an action of the foot, where the toes are pointed forward

• Dorsi flexion - an action where the toes are lifted upwards

Example of joint movements

1. Flexion of the elbow - bicep curl, bowling

2. Extension of the hip - kicking a ball, back arch in gymnastics, diving into water

3. Abduction of the hip - javelin, ice-skating, sidestep

4. Extension of the knee - kicking a ball

5. Extension of the wrist - shooting a basketball, throwing a dart

Classification of Joint

• Fixed / immoveable / fibrous joints

  • The bones cannot move at all. The bones are held together by dense bundles of though and strong white collagenous fibers

    • Examples are joints in tooth sockets and between skull bones

• Slightly moveable / cartilaginous joints

  • At these joints the bones are held together by discs of white fibro-cartilage. These cartilages are strong, but more elastic and compressible than the while fibrous tissue

    • Examples are joints between the vertebrae pubis and between sternum and ribs

  • The bones make some movements at these joints through compression of the discs of cartilage

• Synovial / freely moveable joints

  • They are freely movable joints and are present at the elbow, ankle, hip, wrist and knee

  • In synovial joints the articular surfaces of the bones are covered with a smooth piece of hyaline cartilage

  • The space between the ends of the bones is filled with a slippery fluid called synovial fluid

  • The cavity or space is lined by a membrane, the synovial membrane. The synovial fluid and the cartilage allow free movement of bones at the joints

  • Synovial joints are classified into various types according to the nature of articulation and the degree of movement they allow

SYNOVIAL JOINTS

Synovial Joint

• Knee joint - frontal view

• Cartilage - acts as a cushion and creates a barrier reducing the amount of friction

• Synovial fluid - lubricated the joint allowing the parts to move against each other smoothly. It also keeps the joint free from infection

• Ligament - surround the side of the joint and are made of though elastic fibers. They hold the bones in place and attach bone to bone

• Tendon - though band of connective tissue that connects muscle to bone (more likely to get inflamed as not as though as the ligaments)

Types of Synovial Joints - WILL BE IN THE TEST

• Hinge joint

  • Enables flexion and extension to occur

  • Movement is along one plane only

    • e.g. elbow, knee, fingers

• Ball and socket

  • It's allowed the ball and socket because the head of a long bone is shaped like a ball and fits into a socket in the shape of a cup

  • Allows movement along several planes

  • Ball and socket joint allows flexion, extension, adduction, abductoin and rotation

    • e.g. shoulder, hip

    • Adduction is towards your body (your adding to your body)

    • Abduction is away from the body (you are taking your hands away from your body, you are being abducted)

• Pivot joint

  • Allows rotation to occur

    • e.g. between radius and ulna which enables us to rotate the elbow

    • In the neck between the atlas and axis bone

• Condyloid Joint (or Ellipsoid Joint) (IF ASKED IN AN EXAM WHAT JOINT THE WRIST IS, SAY THIS ONE)

  • Allows movement in two planes

  • It enables flexion, extension, abduction, adduction and circumduction

    • The wrist

• Gliding Joint (or Plane Joint)

  • Allows sliding or gliding movement

  • Two flat-ish surfaces on top of each other allowing it to slide and twist

  • These joints are made up of small bones that move over each other in quick repetitive patterns. This is what allows the writs to move in so many direction

    • e.g. the wrist

• Saddle Joint

  • The opposing surfaces are reciprocally concave-convex

  • It enables flexion, extension, abduction, adduction and circumduction

    • e.g. in the thumb

THE MUSCULAR SYSTEM

• Approximately 40% of the body mass is made up of muscle tissue, with the main purpose being to move bones

• Every body movement is the result of muscular action

• Muscles generally work in pairs. When one is contracting the other is relaxing

  • e.g. as the biceps contract they become shorter and the elbow bends (flexion), while the triceps relax and lengthen. When the triceps contract and the biceps relax, the arm straightens (extension).

Introduction to the Muscular System

• The integrated action of joints, bones, and skeletal muscles produces obvious movements such as walking and running

• Skeletal muscles also produce more subtle movements that result in various facial expressions, eye movements, and respiration

• Heat production, to maintain body temperature, is an important by-product of muscle metabolism. Nearly 85% of the heat produced in the body is the result of muscle contraction

Video Notes

• 650 muscles cover the body

• Made of 3 main muscle types

• Skeletal muscle

  • 30-40% of the body weight and are the main type of muscle

  • Connected to the nervous system

  • 2 types of fibers, fast-twitch and slow-twitch (e.g. your back to keep your posture)

• Smooth muscle

  • Managed by the autonomic nervous system

• Cardiac muscle

  • Managed by the autonomic nervous system

Ted Talk Questions

Multiple Choice

1. What type of muscle makes up the musical system?

   • Skeletal, cardiac and smooth muscle

2. Fast twitch muscle cells:

   • Would be abundant in the muscles of a sprinter

3. One types of muscle contraction results in a stabilizing force. This:

   • Enables us to stand and sit upright

4. What proportion of the body's wight does the muscle system make up?

   • 40%

5. Without the muscular system, we wouldn't be able to make most of the body heat that we require

   • True

Short Answer

1. Describe the function difference between fast and slow twitch muscles?

2. What benefits does the muscular system provide, other than just helping you move?

3. If our muscles didn't generate opposing forces, in what specific ways would that limit us?

Types of Muscles

• Approximately 45% of our body weight is muscle

• There are 3 types of muscle issue

• Voluntary/skeletal muscle

  • Which are attached to the skeleton and which we control

• Involuntary muscle

  • Which are not under our control and contract/relax automatically

• Cardiac muscle

  • Found in the wall of the heart, that will never tire as long as it has a good blood supply

Skeletal Muscle

• Muscle is made of protein

• Skeletal muscle is made of cylindrical fibers

• Skeletal muscles cells are long and thin

• All these muscle are attached to the skeleton

• These muscles pull on bones to create movement

• Muscle are made of fibers

• Each fiber contains many myofibrils (any words that start with myo is the latin word or muscles)

Function of Different Muscle Groups - Upper Body and Limbs

• Trapezius

  • Holds back the shoulders

  • Is attached to head and neck

  • Functions are to lift shoulders, to brace back and rotate scapula

• Latissimus Dorsi

  • Adduction and rotation of arms

• Pectorals

  • Adduction of the arms and draws arms forwards and  rotates it

• Deltoid

  • Abduction of the arm and lifts arm above the head

• Abdominals

  • Hold your stomach in as well as flexion and rotation of trunk

• Biceps and Triceps

  • Flex and extend arm

Function of Different Muscle Groups - Lower Body

• Gluteus Maximus

  • Pulls leg backwards

• Quadriceps

  • Extends the leg

• Hamstrings

  • Flexes the leg backwards

• Gastrocnemius

  • Ends in the Achilles tendon and points toes away

Muscles and Movement

• The skeleton provides attachment for the muscles

• Muscles contract against the skeleton to move

• Most muscles are long and thin, when they contract they get shorter and thicker

• Muscles are attached to the bones by tendons

• Muscles are attached at both ends. At the origin to something rigid and at the insertion which at the bone is moves

• Muscles work in pairs. One muscle contracts whilst the other relaxes. This is called antagonistic action

• A prime mover is the muscle that moves the joint in a particular direction

• A synergist will work with another muscle to create movement. Often it works in stabilizing a joint for movement to occur

Complete the table

Questions

1.  For the following actions work out

1. Antagonistic pair

2. Contracting muscle

3. Relaxing muscle

4. Fixator point

1. Flexion of arm at elbow

2. Flexion of leg at knee

MUSCULAR SYSTEM

Two types of muscle fibres:

• Fast Twitch

  • Fast twitch fibres are used for short burst of energy usually in explosive activities. They only have a limited oxygen supply so tire quicky. Best used for speed events, throwing and jumping

• Slow Twitch

  • Slow twitch fibres are used for slow prolonged activities involving endurance They can contract many times and stay efficient for long periods. They have a good oxygen supply. Best suited to long distance running, cycling or swimming

Training the Muscular System

• Strength - the maximum force a muscle can contract. By repeating strength exercises the size of the muscle increases as well as becoming stronger. Increases muscle size is advantageous in several sports. Weight training can be used to increase strength and the athlete would lift heavy weights for a few repetitions

  • Powerlifting

  • Shot put

  • Javelin

  • Wrestling

  • Gymnastics (vault)

  • Rock climbing

  • Boxing

• Muscular endurance - means that the muscle can continue to work over a long period of time without tiring. Training that muscles this way will not increase muscle size only their ability to work for longer. If weight training is used then light weight with lots of repetitions would improve muscle endurance. Muscular endurance is needed in specific sports like long distance running but also in general in games

  • Triathlon

  • Marathon running

  • Ironman

  • Swimming (medley)

  • Cycling (long distance)

Muscle Contractions

• Isotonic muscle contractions - this is when there is movement of the body. The muscle will contract and relax - shortening and lengthening as it does. Working the muscles isotopically improves dynamic strength

  • Push ups

  • Pull ups

  • Bicep curls

  • Running

  • Squats

• Isometric muscle contractions - this is when the muscle length stays the same. Used for stabilising parts of the body and holding the body steady so movement can take place. Working the muscles isometrically improves static strength

  • Tiring because it's underload but it's not moving

    • Plank

    • Holding leg lift

    • Balancing on one leg

    • Wall sit

    • Half-curl/holding a bicep curl

    • Front lever

THE CIRCULATORY SYSTEM

• All parts of the body are linked through this system. In particular the circulatory system is the transport systems of the blood. Its function is to carry nutrients and oxygen to the cells of the body and to transport waste materials to the required areas.

• It is made up of the following:

  • Blood (the circulating fluid)

    • Blood is a specialized fluid connective tissue

    • Blood:

• Distributes nutrients, oxygen and hormones

• Carries metabolic wastes to the kidneys

• Transports specialized cells that fight off infection

• There are 2 main components of blood:

• Plasma (containing such things as dissolved proteins, e.g. fibrinogen - clotting) and makes up roughly 55% of blood. Water makes up 92% of blood volume

• Formed elements (platelets, WBCs, RCBs - 99.9%)

• Heart (the pump)

• Arteries (blood vessels from the hear)

• Capillaries (exchange beds)

• Veins (blood vessels to the heart)

• The Circulatory System is made up of the following:

  • Blood (the circulating fluid)

    • Blood is a specialized fluid connective tissue

    • Blood:

• Distributes nutrients, oxygen and hormones

• Carries metabolic wastes to the kidneys

• Transports specialized cells that fight off infection

• There are 2 main components of blood:

• Plasma (containing such things as dissolved proteins, e.g. fibrinogen - clotting) and makes up roughly 55% of blood. Water makes up 92% of blood volume

  • Components:

• Water - transfers heat, dissolves and transports molecules, distributes blood cells

• Electrolytes - extracellular fluid ion composition essential for vital cellular activities

• Nutrients - used for energy production, growth and maintenance of cells

• Organic wastes - transported to sites

• Proteins - transport and things like clotting

• Formed elements (platelets, WBCs, RCBs - 99.9%)

  • Components:

    • Red blood cells - transport gases (O₂ & CO₂)

    • White blood cells - provide a defense mechanism against infection through removing toxins, wastes and damaged cells

    • Platelets - function in blood clotting

• Heart (the pump)

• Arteries (blood vessels from the hear)

• Capillaries (exchange beds)

• Veins (blood vessels to the heart)

• How much blood do we have in our systems?

• Men:

• Women:

56

104

Effects of exercise on the Heart

• A fit athlete will have a lower than normal HR at rest

• With continuous exercise the heart will become larger, stronger and more efficient. (This means it won't have to beat as many times to pump the same amount of blood around the body)

Why else are athletes HR's lower??

• Less resistance (in veins and arteries, and getting the blood back to the heart)

• More efficient system of O₂ uptake

The Heart Questions

• Why is the heart referred to as a 2 sided or double pump

• What is the function of the valves?

• What is a normal HR?

• What process occurs in the capillaries?

• How long does it take for blood to be circulated?

• What are some of the major diseases/illnesses that affect the heart?

Research Task

• What is a cardiac cycle?

  • The cardiac cycle is a series of pressure changes that take place within the heart. These pressure changes result in the movement of blood through different chambers of the heart and the body as a whole. There are three major stages of the cardiac cycles:

    • Atrial systole

    • Ventricular systole

    • Complete cardiac diastole

• What is the difference between diastolic BP and systolic BP

  • Diastolic blood pressure measures the pressure in your arteries when your heart rests between beats. Whereas, systolic blood pressure measures the pressure in your arteries when you heart beats.

• Why is it important to measure it?

  • It is important to get your blood pressure measured so you can have a clearer picture of your risk for heart disease and stroke. Having your blood pressure read can save your life as a high blood pressure can increase your risk of developing serious problems if not treated.

• What is our max HR?

  • Maximum heart rate is the upper limit of what your heart and blood vessel system can handle during physical activity.

  • You can estimate your maximum heart rate based on your age, by subtracting your age from 220.

    • e.g for a 50 year old person, the estimated max

• What is the relationship between workload and HR?

• What is the difference between cardiac output and stoke volume?

• What impact does training have?

THE RESPIRATORY SYSTEM 

• In order to function, the human body must be able to breathe. His enables oxygen to be supplied to the working cells and enables the removal of carbon dioxide

• The exchange of these gases between the body and the environment is called RESPIRATION

• Your respiratory system is responsible for the uptake of oxygen, the transfer of oxygen unto your blood and the removal of CO₂

Anatomy of the respiratory system

• The respiratory system consists of

• Nasal Cavities

  • Warms and filters air

  • Moistens air: mucous lining the nose moistens the inspired air to assist the functioning of the air passages

2. Pharynx

   • Is the passage from the nasal cavity to the larynx

   • Is the common passage for food and air stopped by the epiglottis which allows food into the esophagus

3. Larynx

   • Contains vocal cords and is located at the beginning of the trachea

4. Trachea

   • A tough flexible tube that extends from the larynx down to the bronchi

   • The trachea is lined with cartilage which is C-shaped and stiffens the walls

   • It is lined with cilia (small hair-like structures that push mucus out of your trachea)

5. Bronchi

   • Are two branches of the trachea which leads to the right and left lung

   • Each Bronchus divides into a number of branches (bronchioles) within the lung

     • Bronchi (plural)

     • Bronchus (singular)

6. Bronchioles

   • Are smaller branches of the bronchi which act as a passageway for air the reach the air sacs called alveoli

7. Alveoli

   • These are tiny 'air sacs'

   • They look like grapes and are covered in capillaries. Oxygen is transferred into these capillaries and CO₂ is transferred out

   • Oxygenated blood returns to the heart from the lungs and CO₂ is exhaled

8. Lungs

   • Are composed of millions of tiny air sacs

   • Expand and contract up to 20 times a minute to supply oxygen to be distributed to tissues all over the body and expel carbon dioxide that has been created throughout the body

9. Diaphragm

   • It is a sheet of muscle at the base of the chest cavity ad is crucial in the process of breathing

   • It is the diaphragm that creates the pressure difference to draw air in and force air out

The effect of exercise on the circulatory and respiratory systems

• Changes to the circulatory system

• Stronger heart muscle

• Increased cardiac output

• Increased stroke (beat) volume - push more blood around the body

• Lower resting heart rate

• Increased capillarisation

• Stronger heart muscle

  • Your heart muscle itself doesn't get stronger, but the physiology around it improves the function of the heart, by making it more efficient

  • Exercise lowers heart rate and blood pressure, which enables you to exercise longer before you get tired because your heart is working more efficiently

  • Each heart beat delivers a greater volume of blood to your exercising muscle so your heart doesn't have to work as hard

• Increased cardiac output/stroke volume

  • Your heart can also increase its stoke volume by pumping more forcefully or increasing the amount of blood that fills the left ventricle before it pumps

  • Generally speaking, your heart beats both faster and stronger to increase cardiac output during exercise

• Lower resting heart rate

  • A fit athlete will have a lower than normal HR at rest

  • With continuous exercise the heart will become larger, stronger and more efficient (this means it won't have to beat as many times to pump the same amount of blood around the body

• Increases Cappillarisation

  • Capillarisation is the process where new capillaries are formed

  • Capillarisation takes place at the alveoli in the lungs and the skeletal muscles

  • This has the effect of increasing the amount of oxygen that can be transferred to the working muscles as well as increasing the amount of carbon dioxide that can be removed

• Changes to the Respiratory System

• Tidal volume

  • Tidal volume is the amount of air breathed in with each normal breath

  • The average tidal volume is 500 ml

  • During exercise, tidal volume increases as the depth of breathing increases and the rate of breathing increases too

  • This has the effect of taking more oxygen into the body and removing more carbon dioxide

2. Vital Capacity

   • Vital capacity is the maximum amount of air that can be breathed out after breathing in as much air as possible

   • Taking part in regular aerobic exercise has been shown to increase a person's vital capacity

3. More efficient Gaseous exchange

   • Increased capillaries leads to a faster gas exchange both in alveoli in the lungs and in the muscles throughout the body

• Recover After Exercise

  • After a training session or playing a game tour body needs to return to a normal state - this is called recovery

  • It takes some time for your body to recover

• Oxygen Debt

  • After strenuous exercise like sprinting, your muscles need extra oxygen quickly

  • This extra oxygen is called OXYGEN DEBT

  • You will pay it off by gulping air into your lungs

  • When exercise is over, lactic acid must be removed as the body's tolerance is limited

  • To remove lactic acid, the processes require oxygen. This is why a person's breathing and heart rate do not return to normal straightaway

  • The amount of oxygen required to remove the lactic, acid, and replace the body's reserves of oxygen, is called the oxygen debt

Recovery

• Heart Rate

  • The heart rate slows down to its normal resting rate

  • The fitter you are the faster this happens

• Lactic Acid Removal

  • Lactic acid will have been produced in the muscles and you will need to get rid of it

  • Oxygen removes lactic acid from the body

  • The body normally breathes deeper and faster to do this

  • The process is faster if you do a cool down

• Muscle Repair

  • The muscles may suffer minor damage during training

  • Exercise may cause microscopic tears in muscles and fibers

  • Your body has to repair this

  • Stiffness and soreness take time to clear

  • Stretching as part of a cool down helps prevent stiffness

• Replacing Glycogen

  • The glycogen stores in the muscles get used up during exercise

  • The store in the liver may also get depleted

  • It take time to replace glycogen

  • A starchy snack (e.g. a banana, or pasta) after exercise will help

  • After prolonged exercise, such as marathon running, it can take 48 hours for glycogen stores to recover

• How long does it take?

  • This depends on:

    • How much strenuous the exercise was

    • Your fitness, the fitter you are, fast you recover

    • Allow 24-28 hours between training session for recovery in the early stages of training

    • If you train every day, follow a heavy session one day with a light session the next

    • Even during heavy training, take one rest day a week

5 Types for Post-Workout Recovery

1. Drink lots of fluids and hydrate

   • Important to drink lots of fluids if you want to avoid muscle fatigue, damage and other complications

   • Many athletes focus on drinking water before exercise and forget to do it afterwards as well. Others have the bad habit of only drinking water when they fell thirst, which is not recommended

   • To dimmish the risk of tears, ruptures, and other sports-related injuries, always drink plenty of water after your training

2. Get a good night's sleep

   • Lack of sleep can greatly hinder not only the course of your muscular recovery but also your overall athletic performance

   • Sleep deprivation is detrimental to recuperation as it inhibits the body's natural processes

3. Focus on tour protein and carbohydrate intake

   • Protein is the number one muscle repairing nutrient you can incorporate in your diet, and carbohydrates refuel your energy reserves

   • It is essential to consume a snack that is rich in protein before bed so that your muscles repair over time

4. Plan your rest days accordingly

   • When it comes to rest days, the general rule is to maintain a healthy gap of 48 hours between workout if you are a fan of more physically demanding routine

   • Never forget about stretching, especially during recovery days. IN time, this habit will help your muscle recovery and won't be a burden any longer

   • Depending on your age and skill level, you might require less time to rest or more

5. Take cold baths when needed

   • Muscle tension and fatigue can be improved with a cold bath

   • This will help reduce soreness and inflammation for a period of 24 to 48 hours

   • Ice will also act as an anesthetic that will numb the affect area and make the recovery a lot easier

ENERGY PRODUCTION DURING PHYSICAL ACTIVITY 

Energy Balance Model

• The combination of nutrition and physical activity in relation to weight management is referred to as energy balance

Nutrition, Physical Activity & Weight Management

• A fundamental principle of nutrition and metabolism is that body weight change is associated with an imbalance between the energy content of food eaten and energy expended by the body to maintain life and to perform physical work

Healthy weight loss or gain

• Occurs over time through proper nutrition and physical activity

• A healthy weight loss or gain target is 0.5-1.0kg per week

• Quick fix solutions may have an immediate weight loss effect but they are not long term solutions and often have negative health consequences

• Energy intake includes 3 major macronutrient groups - carbohydrate, protein, and fat

• Any imbalance between the intake and utilization of these macronutrients will lead to an alteration in body composition

• Energy use varies between and within individuals depending on body size, body composition and recent energy imbalance

• Greater total tissue mass increases it, and the contribution of lean tissue is greater than fat tissue

Activity

1. Input your personal information to see how many kilojoules you should be eating

8205kJ

2. Then compare energy requirements for a 70kg, 170cm, maintain weight

   • 24 year old male, very active occupation - 12,317kJ

   • 70 year old female, little to no activity - 6,623kJ

   • 14 year old male student, moderate activity - 11,436kJ

1. Who requires the largest amount of energy each day?

The mid-twenty year old male that is the most active

2. What is the difference between the woman and the student?

The male is more active and is much younger, this would mean that they need more energy to move around and do their daily activities

4,813kJ

Influence of energy production on performance

• 'You are what you eat'. This saying indicates that what you put into your body is what you will get out of it - by eating healthy foods, you will look and feel much better

• That intake of energy (the food we eat_ for physical activity is an important factor to consider before, during and after the performance of any physical activity

Energy Consumption

• If an athlete consumes a lot of sugary foods for instant energy (simple carbohydrates) this will not be of benefit to them, as this quick energy burst can result in very low energy levels soon after, as well as cravings for more

• It is far better for an athlete to have a nutritious balance of foods in their diet to maximize their energy output. They will perform much better, feel great and as a result be able to maintain a healthier lifestyle

Role of food as fuel sources

• The three main nutrients we consume are carbohydrates, proteins and fats (lipids)

  • Carbs are the preferred energy source as they are the easiest to convert

  • Carbs provide an equal amount of kj energy as proteins, although fats provide the most energy but it takes a long time to digest/convert

• The most efficient muscle fuel is complex carbohydrates, as they supply our muscles with glycogen, which in turn acts as an energy reserve for the muscles - glycogen is stored in the muscles

• Protein is important for muscle growth and repair

• Fat is used for transportation of hormones and insulation, and can also be a source of fuel when glycogen stores are depleted - important for fat soluble vitamins like A, D, E, K - water soluble vitamins B, C

  • Vitamin D is used for the strong bones, important for athletes

  • Vitamin E used for immune system and cell development / repair

  • Vitamin K used for blood clotting

  • Vitamin B (1,2,3) metabolism

Aerobic energy system (with oxygen - endurance based)

• The aerobic energy system is used for long duration or endurance exercise that uses oxygen to break down glucose

• This system is used most often, as we use it for day-to-day living and basic activities

• Most important energy system for endurance athletes. Most physical activity will commence with his system and call upon the anaerobic system when faster or more powerful movement is required

Anaerobic Energy System (without oxygen - depletes first - short cycle of energy system)

• The anerobic energy is used for exercise that involved short duration or stops and starts

• This system is broken into two types:

• Lactate energy system, which relies on the use of glycogen for energy, with lactic acid as the by-product

  • Latic Acid - from 10 seconds to approximately 3 minutes - depends on how explosive the action is

    • Need to cool down and subside the effects of lactic acid

    • Up to 2 hrs to replenish

    • Breaks down glycogen

• Phosphate energy system, which relies on stores of creatine phosphate as the energy source and is used in very fast explosive movement

  • ATP PC - explosive and up to 10 seconds -

    • Takes 2 minutes to be replenished

    • Byproduct is water

Energy Systems

• The energy system that is used is determined by:

  • Type

  • Duration (length of time)

  • Intensity (how hard) of the exercise is performed

• A combination of these energy systems is used for participation in most sports or physical activities

  • e.g. an endurance athlete would use the aerobic system for the majority of a long-distance event but to maintain the same speed up a steep hill they would need to use the anaerobic lactate or phosphate systems for a small amount of time

TOUCH FOOTY RULES

7 Basic Rules of Touch Footy

1. There are six players for each team on the field at a time. Though there can be up to 14 players on the team, with unlimited substitutions.

2. You can only pass backwards.

3. If you get touched with the ball, you have to put the ball on the ground and step over it.

4. The person who collects the ball, known as the ‘dummy half’, should try to offload quickly because they’re not allowed to get touched or score. If they do, it’s a ‘changeover’ (the ball goes to the other team).

5. The team that makes the touch has to get back seven metres before they can make another touch.

6. After six touches to a team, there’s a changeover.

7. The ball can’t touch the ground. If it does, it’s a changeover.