© tony fagelman 2006 club coach anatomy, physiology & nutrition

© Tony Fagelman 2006

Club Coach

Anatomy, Physiology & Nutrition


The Heart

• Your heart is a muscle.

• It's located a little to the left of the middle of your chest,

• It's about the size of your fist.


The Heart

• The heart sends blood around your body.

• The blood provides your body with the oxygen and nutrients it needs.

• It also carries away waste


The Heart – a pump

• Your heart is sort of like a pump, or two pumps in one.

• The right side of your heart receives blood from the body and pumps it to the lungs.

• The left side of the heart does the exact opposite: It receives blood from the lungs and pumps it out to the body.


Heart Beat

• Before each beat, your heart fills with blood.

• Then its muscle contracts to squirt the blood along. When the heart contracts, it squeezes -


Parts of the heart

• The heart is made up of four different blood-filled areas, and each of these areas is called a chamber.

• There are two chambers on each side of the heart. • One chamber is on the top and one chamber is on the

bottom. • The two chambers on top are called the atria • The atria are the chambers that fill with the blood

returning to the heart from the body and lungs. • The heart has a left atrium and a right atrium. .


Parts of the heart

• The two chambers on the bottom are called the ventricles

• The heart has a left ventricle and a right ventricle. Their job is to squirt out the blood to the body and lungs.

• Running down the middle of the heart is a thick wall of muscle called the septum

• The septum's job is to separate the left side and the right side of the heart.


The heart in action

• The atria and ventricles work as a team - the atria fill with blood, then dump it into the ventricles.

• The ventricles then squeeze, pumping blood out of the heart.

• While the ventricles are squeezing, the atria refill and get ready for the next contraction.


Heart valves

• There are four valves inside the heart to assist the flow of blood to and from the chambers

• Two of the heart valves are the mitral valve and the tricuspid valve.

• They let blood flow from the atria to the ventricles. • The other two are called the aortic valve and

pulmonary valve, and they're in charge of controlling the flow as the blood leaves the heart. These valves all work to keep the blood flowing forward. They open up to let the blood move ahead, then they close quickly to keep the blood from flowing backward


Heart valves

• The other two are called the aortic valve and pulmonary valve,

• They control the flow as the blood leaves the heart.

• These valves all work to keep the blood flowing forward.

• They open up to let the blood move ahead, then they close quickly to keep the blood from flowing backward


The Respiratory system

• The nose, lungs and breathing tubes all form the respiratory system. Its job is to take in oxygen for the body cells, and get rid of carbon dioxide.


The Respiratory system

• Air is drawn in through the nose or mouth and then on to the trachea.

• The trachea or windpipe branches into two tubes called bronchi. Each one is called a bronchus, and one goes into each lung.

• The bronchi branch into smaller tubes called bronchioles.

• The bronchioles end in bunches of tiny air sacs or alveoli. Each one is called an alveolus. Their walls are so thin that gas can pass through.


Breathing

• Breathing is your way of taking in oxygen and getting rid of carbon dioxide. It is also called respiration.

• Breathing in is also called inspiration. • Breathing out is also called expiration.


Breathing in

• When you breathe in: • The intercostal

muscles and diaphragm contract to make the chest cavity larger.

• Air is pushed into the lungs by the air pressure outside.


Breathing out

• When you breathe out the opposite changes take place:

• The intercostal muscles and diaphragm relax to make the chest cavity smaller.

• The lungs get compressed, forcing air out and up the windpipe.


The human skeleton

• Protection Delicate parts of the body need protection.a) The skull protects the brainb) The vertebral column protects the spinal cord.c) The rib cage protects the heart and the lungs


The human skeleton• Support

The body needs a skeleton to:a) Hold the vital organs in placeb) Provide support for the body.

• Movement Muscles act on the bone to cause movement.a) The skeleton is jointed which allows a wide range of movement.b) Different joints allow various kinds of movement.


The human skeleton

• Blood Production Red and White blood cells are produced in the marrow cavities of bones. Calcium and other minerals are stored in the body

• For more information go tohttp://www.geocities.com/sjb_physed/GCSEPE_Theory_Bones.html

•

http://www.geocities.com/sjb_physed/GCSEPE_Theory_Bones.html

http://www.geocities.com/sjb_physed/GCSEPE_Theory_Bones.html


Muscles

• Muscles you control are called Voluntary muscles, they contain:

• Bundles of cells called muscle fibres. • Nerves which carry messages to and from

your brain. • A muscle contracts when messages from

the brain race along the nerves to the fibres, telling them to shorten.

• It relaxes when messages tell the fibres to lengthen again.


Muscles in our body


What our muscles do• Muscles Main Action • Deltoid Raises your arm sideways at the shoulder. • Biceps Bends your arm at the elbow. • Abdominals (4 muscles) Pull in the abdomen. Flex the spine so you can

bend forward. • Quadriceps (4 muscles) Straighten the leg at the knee. Keep it straight

when you stand. • Pectoral Raises your arm at the shoulder. Draws it across your chest. • Latissimus Dorsi (lats) Pulls your arm down at the shoulder. Draws it behind

your back. • Trapezius Holds and rotates your shoulders. Moves your head back and

sideways. • Triceps Straightens your arm at the elbow joint. • Gluteals (3 muscles) Pull your leg back at the hip. Raise it sideways at the

hip. • Hamstrings (3 muscles) Bend your leg at the knee. • Gastrocnemius Straightens the ankle joint so you can stand on your tiptoes.


Muscles work in pairs

• Muscles are attached to two different bones by tendons. When the muscle contracts only one bone moves. – Muscles can only pull. To make a joint move in

two direction, you need two muscles that can pull in opposite directions.

• Antagonistic muscles are pairs of muscles that work against each other.

• One muscle contracts while the other one relaxes and vice versa.


Use of muscles

• Various things can happen to your muscles if you either use them constantly, or underuse them. – If you use your muscles a lot and they don't get enough oxygen,

they feel tired. This is called Muscle Fatigue. – Your muscles get smaller if you don't use them. This is called

Muscle Atrophy – Sometimes your muscle might suddenly contract and won't

relax. This is called Cramp. – Muscles always have some tension in them and never relax

completely. This is called muscle tone. – Exercise improves muscle tone and this then improves your

posture. With an improved posture you put less strain on your muscles, joints and bones, and you won't get injured as easily.


Muscle Contraction

• Concentric– When working normally and shortens

• Eccentric– Contracted when lengthening

• Concentric and Eccentric are ISOTONIC

• Isometric– Aka Static, muscle contracts but no

movement takes place


Joints

• There are three types of joint:– Fibrous Joints– Cartilaginous Joints– Synovial Joints


Fibrous joints

• A fixed, or Immovable Joint

• Tough fibre holds the bones together.

• An example of a fixed joint is between the bones in the skull.


Cartilaginous Joints

• These are “Slightly Movable Joints”

• Each of the bones rests on a cushion of cartilage.

• The bones can move slightly, but ligaments stop them moving too far.

• An example of a slightly movable joint is the joint between two vertebrae.


Synovial Joints

• A freely movable joint• They contain synovial

fluid inside a pocket called the synovial membrane. This lubricates the joint.

• All the moving parts are held together by ligaments.

• An example of a freely movable joint is the elbow joint.


Joint Movement

Abduction

Flexion RotationExtension

Abduction


Moveable Joints

• Ball and Socket - this type of joint can move in all directions and also rotate.

• Hinge - this type of joint can go backwards and forwards, but not side-to-side.

• Pivot - this type of joint is between the atlas and axis bones in your neck.

• Condyloid - this type of joint can move forward and backwards, left to right, but it can't rotate.

• Gliding - this type of joint allows the bones to move a little bit in all directions by sliding over each other.

• Saddle - this type of joint allows all movement except rotation.

Ball and Socket - this type of joint can move in all directions and also rotate.

Hinge - this type of joint can go backwards and forwards, but not side-to-side.

Pivot - this type of joint is between the atlas and axis bones in your neck.

Condyloid - this type of joint can move forward and backwards, left to right, but it can't rotate.

Gliding - this type of joint allows the bones to move a little bit in all directions by sliding over each other.

Saddle - this type of joint allows all movement except rotation.


Nutrition

Terminology

• Food

• Nutrition

• Diet

• Energy

• Metabolic rate

• Energy consumption


Food

• What we eat!

• Contains nutrients such as – Carbohydrates, fats, protein, vitamins,

minerals, fibre & water

• These vary widely within different foods

• Important to eat a variety of foods to fulfil the bodies requirements for all nutrients


Nutrition

• The process by which chemicals are taken up by the body in order to provide the energy and nutrients to keep it alive and healthy


Diet

• Often misinterpreted

• Diet is a pattern of eating habits and food consumption which results in a specific nutrient consumption to have a particualr desired effect– Low fat diet– High carbohydrate diet


Energy

• When a person exercises they use Energy

• Not all energy we need can be stored in the body

• We replenish it by eating food

• Measured in Joules or kilojoules (previously calories or kilocals)


Metabolic rate

• Is the different rate of energy conversion for each person

• For a trampolinist a useful guideline if between 2500 – 3500 cals per day

• Depending on the degree and intensity of training


Energy consumption

• Plays an important part in weight control• If a person consumes more energy than is

required, then the excess energy is stored in the body as fat and the persons weight increases

• If a person uses more energy than is consumed, then the body will call upon the energy stores and the person will lose weight

• It is important that the body consumes energy at the rate it is being used


Carbohydrates

• Important to maintain energy stores• Foods high in carbohydrates

– Complex (natural unrefined state)– Simple (refined foods, to absorb carbs rapidly ie sugar)

• Wholemeal bread, pasta, cereals, pulses, peas, beans, vegetables and nuts

• Typical carbohydrate intake– Male: 250-350g per day– Female: 150 – 300g per day

• It is recommended that we try to provide 50% or more of the energy in our diets from carbohydrates


Fats

• An important nutrient and source of energy

• Fats storage:– insulates the body against cold– protects vital organs

• No more than 35%-40% of the total energy intake should come from this source


Protein

• Required for building and repairing body tissue• Amount required is usually met from a balanced

diet• Generally we eat too much protein, even when

training and this leads to increased body weight• Readily available in meats

– Not red meat as it contains fats– Obtain it from white meat – fish, chicken and turkey


Vitamins

• Not generally made from the body

• They are obtained from foods such as liver, fruit, vegetables and dairy products

• Essential for specific functions– Carbohydrate and protein metabolism help in

healing and infection

• Varieties of vitamins are:– A, B,C,D,E, and K


Minerals

• Chemicals needed by the body in order to function properly.

• They are only needed in small (trace) amounts• Components in:

– Bones – Calcium– Haemoglobin formation (iron)– Tooth structure (fluoride)– Transmission of signals to nerves – Sodium &

potassium• A well balanced diet provides sufficient vitamins

and minerals. Over-consumption can lead to toxic accumulation


Water

• One of the most important nutrients of the body• The main transportation system

– Carries nutrients to the tissues– Eliminates waste products

• Plays an important role in regulating body temperature• During exercise water absorbs the heat generated by

energy production and carries it to the skin for cooling• Sweating also has a cooling effect by evaporated heat

loss• Small amount of water loss (2%-3%) can seriously

impair performance


Recommended eating habits

• Eat a variety of foods• Eat a good quantity of high fibre foods• Eat only small quantities of foods containing fats• Avoid fast foods, such as those with colourings and

preservatives• Eat carbohydrate foods• Grill foods rather than fry them• Take in low fat, low cholesterol foods• Take in regular quantities of liquid• For snacks eat nuts, fruit, low fat yoghurt and muesli

bars• Eat small quantities regularly


Pre-event/competition meal

• Rehearse their competition preparation during training• Train at the same time as they will compete• Prior to competition many trampolinists will taper off

training, but they should retain a balanced normal diet to maintain their carbohydrate stores

• 3-4 hours before competition or training, trampolinists should try to eat a light carbohydrate meal and relatively high levels of fluid

• Avoid fats and meats as they are slow to digest• Avoid glucose drinks before a competition


During event nourishment

• Maintain adequate body fluids

• Regularly sip water to prevent overheating

• If hungry, drink fluids containing carbohydrates, this sustains body fluids and provides a source of energy


Post exercise replenishment

• After exercise it is important to restore energy levels as soon as possible

• Aim to consume fluids and carbohydrates with 1 – 1.5 hours after exercise

• This is when the muscles ability to replenish its glycogen store is at its greatest


Any Questions?

© tony fagelman 2006 club coach anatomy, physiology & nutrition

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