Antrim PE Revision CourseAQA AS PED 1

Session 3cApplied Physiology – Movement Analysis,

Fitness & Training

Analysis of movement (including planes and axes)

• Shoulder and elbow action in – • Push-ups • Over-arm throwing• Forehand racket strokes• Hip, knee and ankle action in:• Running• Kicking• Jumping• Squats• Types of joint, articulating bones, joint actions• Main agonists and antagonists• Types of muscle contraction: isotonic (concentric and eccentric) and

isometric related to the sporting actions.

Understanding & Analysing Movement

Planes of MovementAxes of the body

Frontal

Sagittal

Transverse

Longitudinal Axis

Transverse or horizontal axis

Jan05Q5Kick

Understanding & Analysing Movement

Type of movement

Description Type of movement

Description

Flexion Decreasing angle between 2 bones

Extension Increasing angle between 2 bones

Adduction Towards mid line of body

Abduction Away from mid line of body

Circumduction Movement of bone makes cone

Rotation Bone rotates around own axis

Supination Face up e.g. palms face up

Pronation Face down

Eversion Sole of foot outwards at ankle

Inversion Sole of foot inwards at ankle

Dorsiflexion Raising toes towards tibia

Plantarflexion Pointing of the toes

Understanding & Analysing Movement

Construct a movement sequence using the following in the correct order:-

Abduction, flexion, inversion, circumduction, supination, adduction, plantarflexion, extension, eversion, rotation, dorsiflexion, pronation

Agonists and Antagonists

• Agonist – Prime MoverMuscle or muscle group mainly responsible for a

movement• AntagonistMuscle or muscle group that acts to produce the

opposite action of the agonist

Types of Muscle Action

IsotonicIsometric

Constant length (no movement) Concentric

(shortening

under tension)

Eccentric

(Lengthening

under tension)

Isokinetic Constant speed of

movement

Movement Analysis

Plane &Axis

Joint Type

Bones in joint

Joint Action

Agonist Antagonist Contraction Type

Levers

• Three classes of levers • Examples of the use of levers in the body• Relationship of levers to effective

performance – mechanical advantages and disadvantages and range and speed of movement.

Levers - Types

1st Class

2nd Class

3rd Class

Levers – Mechanical DisadvantageWork = Force × Distance

MA tells how much the lever magnifies effort

M Ad > 1 occurs if effort required less than loadM Ad < 1 occurs if effort required greater than load

MA - 1st class lever

• Effort & resistance act on opposite sides of axis

• It is the most versatile of the lever systems

– Depending on effort arm distance can lift a large resistance or act at a small distance to move the resistance a greater distance

effort resistance

effort arm resistance arm

axis

M Ad either > or < M Ad either > or < 1 or = 1 1 or = 1 (dependent upon (dependent upon axis)axis)

MA - 2nd class lever

• Forces act on one side of the axis• M Ad always > 1(effort is always less than the resistance)

effort

Resistance armaxis

Effort arm

The effort must always move a greater distance than the resistance

3rd class lever

• Forces act on one side of the axis

• M Ad always < 1(effort always greater than the

resistance)

axis

Resistance

effort effort arm

Resistance arm

Muscle pulls point of application through small arc Distal portion of the lever moves through large arcLarge range of motion and speed of distal portion

Jan03Q1 TennisAns

Applied Exercise physiology in practical situations

• Principles of training – specificity, progression, over-training, overload, reversibility and tedium

• FITT principles • Calculating work intensity for optimal gains through heart rate and Borg

scale, weights – one rep max • Fitness testing – reasons for testing• Principles of maximal and sub-maximal tests• Limitations of testing, specific test protocols, issues relating to validity and

reliability. • Physiological and psychological value of a warm-up and cool-down• Types of stretching exercises, active, passive, static and ballistic.• Principles of safe practice • Training methods – continuous, intermittent, circuit, weights, plyometrics

and mobility training. Explanation of the principles of each method, specific examples, advantages and disadvantages.

Fitness Questions - Exams

What is it? When do I use it?

How do I test it?

How do I improve it?

Fitness Training Considerations

Performer’s needs – base line

Fitness components of activity

Training principles

Training methods

Training year - major competitions

Training principles (1)

Specificity – relevant to task – energy system, body area, movement

Progression – more intensity/ frequency/ duration

Over-training – insufficient rest is harmful

Reversibility – Lose quicker than you gain Tedium – variety, repetition is boring

Training principles (2) – F.I.T.T.

F – frequency (per day/week)I – intensity (% of max)T – time/durationT – type/mode

(continuous/intermittent)

Continuous training

• Continuous running, swimming, rowing or cycling - trains aerobic system - develops endurance

• Sub-maximal work• Higher intensity – anaerobic systems• Based on % of max HR (HR Zones)

Determining intensity

• Lactate sampling• Heart rate

–Karvonen formula[(max HR - resting HR) x 0.6] + resting HR

–Heart rate training zone• Training pace/intensity - % of maximum

Heart rate zones

• Measured as a percentage of maximum heart rate

• Maximum heart rate (220 - age)• Unfit – train at 50-70% of max HR• Fit – train at 70-90% of max HR

Borg Scale – rate of perceived exertion

Intermittent training• Periods of work and recovery• Adjust frequency, duration, intensity and

recovery period• Blocks of work = ‘sets’• Sets composed of repetitions• Number of repetitions/intensity of the exercise

–link to recovery interval – energy system• Circuit training, weight training, shuttles

35-60 25

Circuit training• A series of exercises performed one after the

other – the circuit• Each exercise exists at a ‘station’• Consecutive stations designed to stress

different muscle groups• Or different aspects of fitness - spread the

fatigue. Usually designed to last 20 - 40 minutes • Normally - 2-4 laps of the circuit, • Rest interval decided between laps and/or

stations.

Strength

• Training programs that are concentric-only / eccentric-only do not yield as much strength gains as combined– because concentric contraction may use different

motor units than eccentric contraction– because we are not able to maximally contract

eccentrically (we are lengthening muscle)– delayed-onset muscle soreness

METHODS

Uphill running, ridingSand/shallow water

running

Weighted vest running/jumping

Towing (sled, tire, parachute etc)

Strength

• plyometrics or “pre-loading”– eccentric-concentric sequence– muscle performs more positive work during

concentric contraction– storage of elastic energy– altered cross-bridge attachment– more calcium release– activation of larger, stronger motor units

PLYOMETRICS

• Eccentric contraction (landing) Stretch-Shorten CycleStretch ReflexElastic energy stored

• Concentric – take off

PLYOMETRICS

• Stretch-Shorten Cycle• Stretch Reflex• eccentric-concentric sequence• muscle performs more positive work

during concentric contraction• storage of elastic energy• altered cross-bridge attachment• more calcium release• activation of larger, stronger motor

units

Fitness – flexibility

• Move joints through a wide range of movement (ROM)

• Most activities because of need to stretch to reach

• Limits to movement – bones, ligaments, muscles and tendons

• Sit and reach test, goniometers

Stretching

ActiveInvolves voluntary muscle contractions to achieve stretchStretch held for 30-60 secondsRelax muscle of end of rangePassiveUse external force to increase range achieved – partner, gravity, body wtForcibly increase range achieved

Stretching - PNF

• Best way of increasing flexibility• Hold stretch for 6 seconds• Stretch reflex inhibited• Isometric contraction• Increase stretch

Training Overload

Fatigue Theory of Supercompensation

Under-Training

Fitness Testing

Reliability

Variables accounted for/controlled

If test is repeated should give same result

Validity

Actually measures what it claims

Tests for each component

Name, describe, component, limitations

Ethical Considerations

Health and safety, tests to destruction

Limitations

Relationship of component to activity/game situation.

Inter-relationship of components

Maximal - Sub-maximal

Maximal and sub-maximal tests

• Sub-maximal – exercise to less than maximal and extrapolating results (heart rate) to estimate maximal values

Maximal – exercise to Maximal – exercise to exhaustion – need high exhaustion – need high motivationmotivation

Direct and indirect tests

Indirect involves estimating VO2 max – by

measuring heart rate

Most concerned with cardio-respiratory Most concerned with cardio-respiratory

endurance/staminaendurance/stamina - VO2 max - VO2 max

Direct involves Direct involves measuringmeasuring VO2 max VO2 max

Physiological testsHeart Rate• Pulse taking is cheap and simple • Pulse meter more accurate and less

distracting; doesn’t require performer to stop

Respiration Use breath volume bags (Douglas bags)

linked to one-way valve to measure vital capacity

Maximum expiration into the bag following a maximum inspiration

Predictive tests

• Maximum heart rate corresponds to exercise at a maximum workload

• Heart rate is related to workload over a range of exercise intensities

• Use heart rate measures to estimate maximum heart rate/workload

Step Tests – protocol, step height cadence etc. Simple but outmoded

Multistage shuttle run test

• Predicts VO2 max

• 20-metre shuttles using tape-recorded timing; progressive; maximal; accurate; large groups

• Maximal – requires motivation; favours runners

PWC170 cycle ergometer test

• Measures aerobic fitness/stamina• Standardised workload undertaken – heart

rate measured • Three workloads/heart rates taken• Data extrapolated to find workload achievable

at heart rate of 170bpm• Accurate – measurement of both HR and

workload

Wingate power test

• 30 seconds of all out cycling to determine anaerobic power

• Workload calculated according to weight• Number of revolutions counted for every 5

seconds of test• Graph produced of power against time• Accurate – measurement of both power and

time

Objective, Subjective Tests

Objective tests provide quantifiable measures of performance - (metres/seconds/runs/points)

Subjective tests provide Subjective tests provide judgments about quality judgments about quality of performance – no of performance – no unitsunits

Skill TestingValidity

Testing skills in isolation?

Reliability

Testing skills in performance situations?

Objectivity

Measured success/outcomes the same as skilful

play?

Subjectivity

Can you judge skilful play

without measuring?

Jan03Q5

Ans

Warm Up

• Improves oxygen delivery via blood flow• Improves chemical reactions for energy• Sensitises nerves and improves conduction• Movement rehearsal• Reduces injury• Blood flow to heart

Cool Down

• Disperses waste products• Reduces DOMS• Reduce blood pooling –dizziness• Slows heart rate

•Active recovery 5-10 minutes light exercise

•Static stretching 5-10 minutes