1. health and fitness
2. exercise

Antrim PE Revision Course
AQA AS PED 1
Session 3c
Applied Physiology – Movement Analysis,
Fitness & Training
Analysis of movement (including planes and
axes)
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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
Axes of the body
Transverse or
horizontal axis
Kick
Jan05Q5
Planes of Movement
Frontal
Transverse
Longitudinal Axis
Sagittal
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
Rotation
bone makes cone
Supination
Face up e.g.
palms face up
Eversion
Sole of foot
Inversion
outwards at ankle
Dorsiflexion
Raising toes
towards tibia
Pronation
Bone rotates
around own axis
Face down
Sole of foot
inwards at ankle
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 Mover
Muscle or muscle group mainly responsible for a
movement
• Antagonist
Muscle or muscle group that acts to produce the
opposite action of the agonist
Types of Muscle Action
Isotonic
Isometric
Concentric
Eccentric
(shortening
(Lengthening
Constant length
(no movement)
under tension) 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 Disadvantage
Work = Force × Distance
MA tells how much the lever magnifies
effort
M Ad > 1 occurs if effort required less than
load
M Ad < 1 occurs if effort required greater
than load
MA - 1st class lever
effort
resistance
effort arm
resistance arm
axis
• 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
M Ad either > or <
1 or = 1
(dependent upon
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 arm
effort
Resistance arm
axis
The effort must always move a
greater distance than the resistance
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3
class lever
• Forces act on one side
of the axis
• M Ad always < 1
(effort always greater than the
resistance)
effort
effort arm
axis
Resistance
Jan03Q1
Resistance arm
Tennis
Ans
Muscle pulls point
of application
through small arc
Distal portion of the
lever moves
through large arc
Large range of
motion and speed
of distal portion
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
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/duration
T – 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
Circuit training
• A series of exercises performed one after the
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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.
35-60
25
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
Weighted vest
running/jumping
Towing (sled, tire,
parachute etc)
Uphill running, riding
Sand/shallow water
running
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 Cycle
Stretch Reflex
Elastic energy stored
• Concentric – take off
PLYOMETRICS
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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
Active
Involves voluntary muscle contractions to
achieve stretch
Stretch held for 30-60 seconds
Relax muscle of end of range
Passive
Use external force to increase range achieved
– partner, gravity, body wt
Forcibly 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
Tests for each component
Name, describe, component,
limitations
Validity
Actually measures
what it claims
Maximal - Sub-maximal
Limitations
Relationship of component
to activity/game situation.
Inter-relationship of
components
Reliability
Variables accounted
for/controlled
Ethical
Considerations
If test is repeated should give
same result
Health and safety,
tests to destruction
Maximal and sub-maximal tests
– exercise to
exhaustion – need high
motivation
Maximal
• Sub-maximal – exercise to
less than maximal and
extrapolating results (heart
rate) to estimate maximal
values
Direct and indirect tests
Most concerned with cardio-respiratory
endurance/stamina - VO2 max
Direct involves
measuring VO2 max
Indirect involves estimating VO2 max – by
measuring heart rate
Physiological tests
Heart 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
judgments about quality
of performance – no
units
Skill Testing
Jan03Q5
Ans
Validity
Testing skills in
isolation?
Objectivity
Measured
success/outcomes
the same as skilful
play?
Subjectivity
Can you judge
skilful play
without
measuring?
Reliability
Testing skills in
performance
situations?
Warm Up
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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
•Active recovery 5-10 minutes
light exercise
•Static stretching 5-10 minutes
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Disperses waste products
Reduces DOMS
Reduce blood pooling –dizziness
Slows heart rate