MORE PE

WHAT IS A LEVER?

A lever is a simple machine that uses a rigid bar to pivot around a point (fulcrum) to move a load with an applied effort.

WHAT IS A THIRD CLASS LEVER?

In a third-class lever, the force is located between the axis and the resistance or load to be moved.

THIRD CLASS LEVER IN KICKING

Effort: The force your leg muscles apply to kick the ball.

o Quadriceps (front of the thigh): These muscles straighten your knee when you swing your leg forward to strike the ball.

o Hamstrings (back of the thigh): They help bend your knee as you wind up for the kick and assist in stabilising the motion.

o Gluteus Maximus (buttocks): This muscle powers hip extension, giving your kick extra force.

o Calf Muscles (gastrocnemius and soleus): These muscles point your foot (plantarflexion) for a precise and strong kick.

o Hip Flexors (including the iliopsoas): These lift your leg and allow you to swing it forward.

o Adductors (inner thigh): They control the side-to-side motion of the leg for aiming or curving the ball.

o Tibialis Anterior (front of the shin): Used to stabilize the ankle and control the angle of your foot.

Load: The soccer ball being moved by the kick. 

Fulcrum: The joint (usually the knee or hip) that pivots as you kick.

Agonist: The quadriceps (front of the thigh) are the primary movers, straightening your knee during the kicking motion.

Antagonist: The hamstrings (back of the thigh) act as opposing muscles, controlling, and balancing the movement by resisting excessive force.

Stabilisers: Muscles like the gluteus maximus, core muscles: external obliques, and calves help maintain balance and control throughout the kicking action.

WARM UP AND BENEFITS

warm up: activities and exercise undertaken at the beginning of a training session with the aim of preparing the body both physiologically and psychologically for the training session that follows.Physiologically: it increases heart rate, blood flow, muscle elasticity, and enzyme activity, all enhancing oxygen delivery, energy release, and muscle readiness.

Psychologically: boosts focus, attention, and concentration, ensuring optimal performance in the activity ahead.

REHABILITATION

Specialists implement rehabilitation programs to help athletes regain optimal function, prevent re-injury, and tailor recovery to the injury's severity. The programs progressively focus on treatment, mobility, strength, and sport-specific activities to ensure a safe and effective return to physical activity.

rehabilitation the process of returning to optimal functioning as well as reducing the chance of re-injury. Rehabilitation is crucial for helping athletes recover fully and return to optimal functioning while minimising the risk of re-injury. Proper guidance from fitness staff ensures the process is tailored to the type and severity of the injury.

STRENGTHENING

Resistance exercises, body weight, TheraBands (resistance bands), Free weights. Strengthening muscles supports joints by improving their stability and alignment during movement. This reduces stress on the joints and lowers the risk of injury.

DYNAMIC VS STATIC STRETCHING

Dynamic stretching involves active, controlled movements to warm up muscles and improve range of motion, while static stretching involves holding a muscle in an extended position to increase flexibility.

MUSCLE FIBRE TYPE THAT CAN RESIS FATIGUE THE MOST

Type 1 muscles fibres

Slow-twitch oxidative

• resistant to fatigue and have a high capacity to generate ATP by oxidative metabolic processes.

• Long distance

type 2A fast-twitch oxidative fibres

• fast-twitch oxidative

• relatively resistant to fatigue

• middle distance

Type 2B muscle fibres

• Fatigue easily

• Sprinting/ short distance

ALL OR NOTHING

All or nothing: A muscle fibre either contracts fully or not at all when the stimulus reaches the required threshold, with no partial contraction.

An example of the all-or-nothing principle in soccer is when a player kicks the ball: the muscle fibres in the quadriceps fully contract to extend the knee and deliver the required power, provided the stimulus from the nervous system reaches the necessary threshold.

Legal method / strategy or enhancing performance of musculoskeletal system

carbohydrate loading the manipulation of training and nutrition prior to endurance events to maximise muscle glycogen (carbohydrate) stores. ENDURANCE athletes competing in events lasting longer than 90 minutes to maximise carb stores in the muscle and liver.  Additional carbohydrates are consumed prior to the event to increase stores by 50–100 per cent above normal resting levels.

plyometric training training that aims to increase muscular power by first stretching a muscle then contracting it in the shortest time possible

• These exercises can place considerable stress on the body and joints and are not recommended for individuals with poor fitness levels.

• Individuals should start with low-impact activities before progressing to those which place greater stress on the body.

• If not completed correctly and without adequate fitness or recovery, plyometric training has the potential to cause injury through tearing of the muscles.