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Sports science workshop

Student Name____________________

Date____________________

Sports Science

Workshop Booklet

www.shapeperformance.co.uk of 20

SHAPE Performance Workshop Welcome to the SHAPE Performance workshop for schools. I hope you enjoy the day and learn lots of information that will help you in your course. This booklet has been produced to accompany the workshop and you should try to fill as much of it as possible in during the day. Some do’s and dont’s for the course to run smoothly Do Show willing to take part Try your best in every test (as your own and the classes results may be

ruined if you don’t try your best) Tell the course tutors if you have any specific injury, allergy or illness

that may prevent you from participating in any of the tests Approach the day with enthusiasm and try to carry out as many tests as

possible When you have a number of tests in a set time, try to complete all of

the tests before you complete the tasks in the booklet Treat the equipment with care and respect… I would hate to have to bill

you for any damage! Enjoy the day!!! Don’t Be too chatty with your friends, mess around or distract others Damage any of the equipment Take away any of the equipment (chances are you wouldn’t have the

knowledge or software needed to use it any way!) Keep questions to yourself – if you have any questions please feel free

to ask them Good Luck

http://www.shapeperformance.co.uk/

Sports Science

Workshop Booklet


The SHAPE Performance team Body Composition

It is unlikely that during your workshop you will have time to take all of the measures listed below. Please ensure you ask your tutor which measurements are needed. Use the guidance sheets and ensure you are as accurate as possible with your results. From the measurements below it is possible to compute a person’s; Body mass index Body fat percentage Amount of muscle tissue Somatotype

Height_______________cm Weight______________kg BMI_________________ BMI = weight in kg / height in m2

Body Composition (BIA method)

Body fat_____________% (skinfold method)

Body fat_____________% Bone Breadths Femur_____________cm Humerus___________cm Girths Flexed arm__________cm Calf________________cm

Skinfolds Biceps______________cm Triceps_____________cm Chest (men)_________cm Subscapula__________cm Iliac crest___________cm Suprailiac___________cm Abdominal__________cm Thigh_______________cm Medial calf__________cm


Sports Science

Workshop Booklet


OCR Syllabus overview Anatomy and Physiology Section

Component of syllabus A*/A

B C D E U

Join

ts: m

ove

men

ts; m

usc

les.

Th

e ro

le o

f m

usc

ula

r co

ntr

acti

on

. Mo

vem

ent

anal

ysis

of

ph

ysic

al a

ctiv

ity

wrist: flexion and extension; wrist flexors and extensors

radio-ulnar: pronation and supination; pronator teres and supinator muscle

elbow: flexion and extension; biceps brachii and triceps brachii

shoulder: abduction, adduction, flexion, extension, rotation, horizontal flexion, horizontal extension, circumduction; deltoid, latissimus dorsi, pectoralis major, subscapularis, infraspinatus, teres major and teres minor; trapezius; the role of the rotator cuff muscles, supraspinatus infraspinatus, teres minor and subscapularis;

spine (cartilaginous, gliding and pivot): flexion, extension, lateral flexion; rectus abdominus, external and internal oblique and the erector spinal group; sacrospinalis (the role of the transverse abdominus and multifidus in relation to core stability)

hip: abduction, adduction, flexion, extension, rotation illiopsoas, gluteus maximus, medius and minimus, adductor longus, brevis and magnus

knee: flexion and extension; biceps femoris, semi-membranosus , semi-tendinosus, rectus femoris, vastus lateralis, vastus intermedius and vastus medialis

ankle: dorsi flexion, plantar flexion; tibialis anterior, soleus and gastrocnemius.

explain concentric, eccentric and isometric contraction.

carry out a movement analysis making reference to joint type, the type of movement produced, the agonist and antagonist muscle (or muscles) in action and the type of muscle contraction taking place.

Mu

scle

fib

re t

ypes

in r

elat

ion

to

ch

oic

e

of

ph

ysic

al a

ctiv

ity describe the structure and function of the different muscle fibre types (slow

oxidative, fast oxidative glycolytic and fast glycolytic) in relation to different types of physical activity

explain how an individual’s mix of muscle fibre type might influence their reasons for choosing to take part in a particular type of physical activity.

War

m u

p/

coo

l-d

ow

n

analyse the effect of a warm up and cool-down on skeletal muscle tissue in relation to the quality of performance of physical activity

Imp

act

of

dif

fere

nt

typ

es

of

ph

ysic

al a

ctiv

ity

on

the

skel

etal

an

d

mu

scu

lar

syst

ems

evaluate critically the impact of different types of physical activity (contact sports, high impact sports and activities involving repetitive actions) on the skeletal and muscular systems (osteoporosis, osteoarthritis, growth plate, joint stability, posture and alignment) with reference to lifelong involvement in an active lifestyle

Bas

ic c

on

cep

ts o

f

Bio

mec

han

ics

define Newton’s Laws of Motion;

describe the types of motion produced (linear, angular or general)

describe the effect of size of force, direction of the force and the position of application of force on a body

define centre of mass

explain the effect of changes in the position of the centre of mass and the area of support when applied to practical techniques

carry out a practical analysis of typical physical actions.


Sports Science

Workshop Booklet


Component of syllabus A*/A

B C D E U

Res

po

nse

of

the

card

iova

scu

lar

syst

em t

o p

hys

ical

act

ivit

y

describe the link between the cardiac cycle (diastole and systole) and the conduction system of the heart

describe the relationship between stroke volume, heart rate and cardiac output and resting values for each

explain the changes that take place to stroke volume, heart rate and cardiac output during different intensities of physical activity;

explain the regulation of heart rate during physical activity (to include neural, hormonal and intrinsic factors)

describe the distribution of cardiac output at rest and during exercise (the vascular shunt mechanism)

explain the role of the vasomotor centre and the involvement of arterioles and pre-capillary sphincters

explain how carbon dioxide and oxygen are carried within the vascular system; how effective transportation of carbon dioxide and oxygen within the vascular system aids participation in physical activity; how smoking affects the transportation of oxygen

define blood pressure and identify resting values explain the changes that occur during physical activity and hypertension

explain how venous return is maintained; the effects that a warm-up and cool-down period has on the cardiovascular system; how venous return affects the quality of performance

evaluate critically the impact of different types of physical activity on the cardiovascular system (coronary heart disease (CHD); arteriosclerosis, atherosclerosis, angina, heart attack) with reference to lifelong involvement in an active lifestyle.

The

resp

on

se o

f th

e re

spir

ato

ry s

yste

m t

o

ph

ysic

al a

ctiv

ity

describe the mechanics of breathing at rest and the respiratory muscles involved (including the diaphragm and external intercostal muscles);

explain the changes in the mechanics of breathing during physical activity including reference to additional muscles involved (sternocleidomastoid and pectoralis minor) and the active nature of expiration (internal intercostals and abdominal muscles)

explain how changes in the mechanics of breathing during physical activity are regulated by the respiratory centre (both neural and chemical control) to take into account the demands of different intensities of physical activity

describe the process of gaseous exchange that takes place between the alveoli and the blood and between the blood and the tissue cells.

explain the changes in gaseous exchange that take place between the alveoli and the blood and between the blood and


Sports Science

Workshop Booklet


the tissue cells (increased diffusion gradient and accelerated dissociation of oxy-haemoglobin) as a direct result of participation in physical activity

explain the effect of altitude on the respiratory system and how it influences the performance of different intensities of physical activity

evaluate critically the impact of different types of physical activity on the respiratory system with reference to lifelong involvement in an active lifestyle (to include an awareness of asthma and smoking).


Sports Science

Workshop Booklet



Sports Science

Workshop Booklet


Movement analysis

1. Complete the following table for the joints involved in a chest press

Major joint working Classification of joint Bones that articulate

Wrist

Radius, ulna and

carpals

Shoulder joint

Synovial ball and

socket

Elbow

Radio-ulna

2. What is the difference between an agonist (or prime mover) and an antagonist?

3. Complete the following movement analysis for the bench press

Phase of

movement

Joint Movement Agonist Type of

contraction

Antagonist

Press phase Shoulder

girdle Abduction Serratus

anterior

Isotonic -

concentric

Rhomboids

&

Trapezius

Shoulder

Elbow

Recovery

/pull phase

Shoulder

girdle Adduction Rhomboids

&

Trapezius

Isotonic -

concentric

Serratus

anterior

Shoulder

Elbow


Sports Science

Workshop Booklet


Bench press/chest press

Fill in the gaps in the following information below using the words below to help you. Each word can only be used once. A concentric muscle contraction is when ‘a muscle _______________ under tension’.

An eccentric muscle contraction is when ‘a muscle _______________ under tension’. Carrying out the chest press on a bench (sometimes called a bench press) involves working with and against the force of _______________ which acts on the barbell and weights. If the mass of the bar and weights was 100kg, then its weight would be approximately 1000N (weight = mass x force of gravity). To lift the weight the performer must exert a force of over 1000N but when lowering the bar safely, the force will be applied to the bar in the same direction but it will be less than 1000N. During the lifting of the weight or the ‘press’; At the shoulder joint the pectoralis major and _______________ _______________ muscle groups

contract to cause horizontal flexion At the elbow joint the _______________ brachii contracts to cause extension.

To return the bar back to the chest, the same muscles are the prime movers/agonists but they contract eccentrically. The _______________ in both the lifting and lowering phases of the chest press are: At the shoulder joint the _______________ deltoid, latissimus dorsi muscles. At the elbow joint the _______________ brachii relaxes to allow flexion.

It is important to remember that in all weight training exercises the same muscles are the agonists in lifting AND lowering phases. These muscles work concentrically when lifting the weight but

eccentrically during the lowering phase. There are only a few instances of sports skills where the joints of the body are not working against and then with gravity. An example of when gravity has little or no influence on performance is in swimming. When looking at the leg action when swimming freestyle/front crawl; the _______________ (hip flexor) muscle contracts concentrically to cause _______________ at the hip joint in one leg whilst the _______________ _______________ muscle relaxes being the antagonist. In the other leg the roles of these muscles is reversed. This is because water forms a resistance to both flexion and extension at the hip joint.

Shortens Anterior Antagonists Triceps

Posterior Gravity Deltoid Maximus

Iliopsoas Flexion Gluteus Lengthens

Biceps


Sports Science

Workshop Booklet


Extension questions

1. The following graph shows how motor units are recruited during work at varying forces.

Interpret and explain this graph using examples from sport to illustrate your answer.

2. Using your knowledge of the neuromuscular system explain and interpret the force-velocity curve

Number of motor units

Slow-twitch

fibres

Type IIb fibres

Type IIa

fibres

Fast-twitch

fibres

Light workload Moderate

workload Heavy

workload

Force

Force

Velocity

Concentric Eccentric


Sports Science

Workshop Booklet


Complete the crossword using clues that are made up about the leg press and seated bench pull.

1 2 3

5

8

7

4

6

9

10

Leg Press

1. During the push phase the joint action that occurs at the knee joint

is_______________________.

2. The mass of the bar is measured in kg but because weight is worked out by multiplying mass x

gravity it is a measure of force. Force is measured in _______________________________

3. During the recovery phase the antagonist at the hip joint is the __________________ muscle.

4. Plantarflexion occurs at the _____________________ joint during the push phase of the

movement

5. At the ankle joint the ____________________ anterior is the antagonist during the push phase.

Seated Bench Pull

6. To achieve maximal force during a contraction it is important to recruit as many motor

_________________ as possible at the same time.

7. __________________ occurs at the elbow joint when there is a concentric contraction of the

biceps brachii during the lifting of the weight.

8. Muscles that contract to contract the shoulder joint during the press phase.

9. The ____________________ deltoid relaxes and is therefore the antagonist in the shoulder

when the bar is pulled towards.

10. Wave ________________________ occurs during a contraction when a number of impulses

are sent along a motor neurone in close succession.


Sports Science

Workshop Booklet


Explosive strength/power testing during vertical jump performance

Use the electronic timing mat (jump mat) to measure the maximum jumping

height for the following jumps. Instructions are provided on the laminated

cards

Squat Jump (without arms)

Counter movement jump (without arms)

Counter movement jump with arm drive

Take 3 attempts at each jump and record your results in the table below.

Jump Trial 1 Trial 2 Trial 3 Best result

Squat Jump

CMJ without

arms

CMJ with arms

Copy the results of your class mates into the following table.

Name Squat Jump CMJ with arms CMJ without

arms

Rank


Sports Science

Workshop Booklet


Questions

Many professional football clubs carry out the three different tests. Although they all measure muscle

power the results can show different things within the players and the results can be used to devise

individual training programmes to develop the players’ weaknesses.

1. The squat jump measures the concentric muscle force of the muscles involved.

2. The CMJ (without arms) provides a measure of how effectively the players can use the elastic

properties of the muscle. Players typically gain at least +3 cm in height by adding the counter

movement, compared to the squat jump. It is possible to do this if the muscles are strong

eccentrically at the correct joint angles and the muscles nerves can coordinate the movement

correctly.

3. The CMJ with arms should be higher still as the arms can provide drive and lift during the

take-off phase. This shows whether players can use good jumping technique when getting up

for a header to gain maximum height.

1. Using the information from above interpret your own test results.

2. With regards to you and your class-mates, is there a noticeable difference in the jump results for

the two CMJs between the athletes who do participate in activities where there are lots of jumps

involved (e.g. football, basketball, netball, volleyball)?

3. Complete the movement analysis table for the take-off phase of the squat jump?

Joint

Joint type

Synovial –

hinge

Synovial – ball

and socket

Synovial -

hinge

Articulating bones

Femur and

tibia

Movement produced

Extension Plantar

flexion

Agonist

Gluteus

maximus

Antagonist


Sports Science

Workshop Booklet


Extension Questions

1. Can you identify any weight training exercises a games player would perform if they wanted to

improve their vertical jump height?

2. A player may perform different types of strength training to provide variance and overload within

their training programme. Using one of the exercises you have identified above state how you

would use your knowledge of ‘repetition maximum’ and variations in reps, sets and resistance to

improve;

i. Maximum strength

ii. Explosive strength

3. Plyometric training could also be performed to improve a person’s power.

i. What are the principles of plyometric training?

ii. Identify some plyometric exercises a person could perform to improve vertical jump height.

iii. Discuss the advantages and disadvantages of incorporating plyometrics into a training

programme.


Sports Science

Workshop Booklet


The mechanics of ventilation (breathing) Inspiration at rest 1. The diaphragm contracts and flattens and… 2. The EXTERNAL intercostals muscles contract to… 3. pull the ribs upwards and outwards 4. The volume inside the lungs INCREASES… 5. which causes a DECREASE in pressure inside the lungs. 6. Because there is a greater pressure in the atmospheric air, compared to inside the lungs AIR RUSHES IN. 7. As muscular contractions are involved in inspiration at rest it is said to be an ACTIVE PROCESS Expiration at rest 1. The diaphragm relaxes and returns to a dome shape and… 2. The external intercostals muscles relax. 3. Due to the relaxation of the above muscles, elasticity of the lungs and GRAVITY… 4. the ribs fall downwards and inwards 5. The volume inside the lungs DECREASES… 6. which causes an INCREASE in the pressure inside the lungs. 7. Because there is a lower pressure in the atmospheric air (outside the mouth), compared to inside the lungs, AIR RUSHES OUT. 8. As expiration at rest occurs because of gravity and limited muscular contractions (muscles relax) it is said to be a PASSIVE PROCESS

Inspiration during exercise 1. During exercise there is an increase in the DEPTH AND RATE OF BREATHING 2. The diaphragm contracts (MORE FORCEFULLY) and flattens, 3. the EXTERNAL intercostals muscles contract (MORE FORCEFULLY). 4. THE PECTORALIS MINOR, STERNOCLEIDOMASTOID AND SCALENE MUSCLE GROUPS ALSO CONTRACT to… 5. pull the ribs upwards and outwards (FURTHER AND FASTER THAN AT REST) 6. The volume inside the lungs INCREASES (FURTHER AND FASTER THAN AT REST)… 7. which causes a DECREASE in pressure inside the lungs. (GREATER AND FASTER THAN AT REST) 8. Because there is a greater pressure in the atmospheric air, compared to inside the lungs AIR RUSHES IN. 9. As muscular contractions are involved in inspiration during exercise it is said to be an ACTIVE PROCESS

Expiration during exercise 1. During exercise there is an increase in the DEPTH AND RATE OF BREATHING 2. The diaphragm relaxes and returns to a dome shape and… 3. The external intercostals muscles relax. 4. THE INTERNAL INTERCOSTALS, RECTUS ABDOMINUS, INTERNAL AND EXTERNAL OBLIQUES AND TRANSVERSE ABDOMINUS MUSCLES CONTRACT causing 5. the ribs fall downwards and inwards (FURTHER AND FASTER THAN AT REST) 6. The volume inside the lungs DECREASES (FURTHER AND FASTER THAN AT REST)… 7. which causes an INCREASE in the pressure inside the lungs (GREATER AND FASTER THAN AT REST) 8. Because there is a lower pressure in the atmospheric air (outside the mouth), compared to inside the lungs, AIR RUSHES OUT. 9. As muscular contractions are involved in inspiration during exercise it is said to be an ACTIVE PROCESS Past Paper questions 1. June 06 - Explain how the respiratory centre uses neural control to produce changes in the mechanics of breathing. 2. June 07 - With reference to the mechanics of breathing describe how the cyclist is able to inspire greater amounts of oxygen during the training ride.

Spirometry


Sports Science

Workshop Booklet


Forced Vital Capacity (FVC) testing The forced vital capacity test is a test used to monitor respiratory health. It is routinely used to assess whether a person

has asthma, especially in elite athletes who need to prove that they have this condition so they can use the ‘performance

enhancing’ drugs to relieve symptoms so they can compete in the competitions, such as the Olympics. It is also used to

assess whether smoking and diseases have affected a person’s respiratory system.

In the test the following volumes are assessed;

Forced vital capacity (FVC) – the maximum volume of air that that can be forcefully expired after a full inspiration.

Forced expiratory volume in one second (FEV1) – the volume of air expired in the first second of a FVC manoeuvre.

Peak flow –

FEV1:FVC ratio – In healthy individuals their FVC in the first second. This is because the XXXX

To improve the reliability of the FVC test it is important to understand the three phases of the test.

1) A maximal inspiration; 2) a “blast” of exhalation; and 3) continued and complete exhalation.

The following protocols should be followed to perform the test;

Ensure that if you have had a respiratory disease/condition that you let your tester know.

Measure your height and weight (without shoes)

Attach the nose clip (ensure no air is leaking from the nostrils)

Assume an upright posture with head slightly elevated

Inhale completely and rapidly (a slow inhalation has been shown to reduce results)

With a pause of less than 1 second place the mouthpiece in the mouth and close the lips around it

Exhale maximally until no more air can be expelled while maintaining an upright posture (imagine trying to blow out

a cake full of lit candles as fast as possible [blast the air out] but continue to exhale until you can’t blow out any more

air – the exhalation should be at least 6 seconds in those aged over 10 years of age and over 3 seconds in those under)

There is generally a ‘learning effect’ so that in the first few attempts there is continual improvement as you discover how

to perform the test effectively, which means the test should be completed at least 3 times until results do not go on going

up and plateau. No more than 8 trials should be needed to get appropriate results. There should be a difference of

smaller than 150 ml between the two largest FVC and the two largest FEV1 results to be deemed acceptable. Rest

between trials is allowed.

Results (Remember that 3 trials maybe sufficient if there is not a continual improvement in results)

Trial number 1 2 3 4 5 6 7 8

Result % Result % Result % Result % Result % Result % Result % Result %

FEV1 (L)

FVC (L)

FEV1/FVC

Peak Flow

Interpretation of results


Sports Science

Workshop Booklet


Blood flow through the cardiovascular system Fill in the boxes to complete the flow diagram showing the flow of blood through the major veins and arteries attached to the heart. (4 marks)

1.

Right Atrium

Right Ventricle

2.

Lungs

3.

Left Atrium

Left Ventricle

4.


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Workshop Booklet


Cardiac system

1) What is the blood vessel that carries blood to the right atrium?

a) Vena cava

b) Aorta

c) Pulmonary vein

d) Pulmonary artery

2) Which of these represents the definition of ‘stroke volume’?

a) The amount of blood pushed out of the right ventricle in one minute

b) The amount of blood pushed out of the left ventricle in one minute

c) The amount of blood pushed out of the right ventricle in one beat

d) The amount of blood pushed out of the left ventricle in one beat

3) Bradycardia is when a person’s resting heart rate is below

a) 40 bpm

b) 50 bpm

c) 60 bpm

d) 70 bpm

4) Elite endurance athletes will have a maximal cardiac output of between ……. and …… litres.

e) 5 and 6 litres

f) 10 and 20 litres

g) 30 and 40 litres

h) 50 and 60 litres

5) Which of these statements is true regarding the adaptations in the heart after an extended period of strength training?

a) An increase in the chamber volume but no hypertrophy of the cardiac cells occurs

b) Hypertrophy of the cardiac cells but no increase in the chamber volume occurs

c) An increase in the chamber volume and hypertrophy of the cardiac cells occurs

d) No adaptations occur to the heart after strength training

6) What is the usual resting cardiac output in an average sized adult?

a) 2 to 3 Litres

b) 5 to 6 Litres

c) 20 to 30 Litres

d) 30 to 40 Litres

7) Blood travelling back to the heart from the body, then onto the lungs and back before being sent around the body again

will travel through the chambers in which of the following ways…

a) Left atrium right ventricle right atrium left ventricle

b) Right atrium right ventricle left atrium left ventricle

c) Right atrium left atrium right ventricle left ventricle

d) Left atrium left ventricle right atrium right ventricle

8) What would be the formula for estimating a person’s maximum heart rate?

9) Which valve prevents the backflow of blood from the right ventricle back into the right atrium?

10) Which valve prevents the backflow of blood from the left ventricle back into the left ventricle?

a) 220 minus their age

b) 150 plus their age

c) 200 minus their age

d) 200 plus their age

a) Bicuspid valve

b) Tricuspid valve

c) Aortic valve

d) Pulmonary valve

a) Bicuspid valve

b) Tricuspid valve

c) Aortic valve

d) Pulmonary valve


Sports Science

Workshop Booklet


11) What is the name of the major artery that takes blood from the heart towards the head and body?

12) What is another name for the pacemaker?

13) Blood that travels through the aorta is carried to the…

14) When the medulla signals to the SA node to increase heart rate, which nerve is stimulated?

15) Which blood vessel does the left ventricle push blood into?

16) Which of the following is a hormonal control mechanism of the heart

17) What is the normal resting heart rate for the average adult male?

18) When the medulla signals to the SA node to increase heart rate, which nerve is stimulated?

19) Which valve prevents the backflow of blood from the pulmonary artery into the right ventricle?

20) Which of the following structural adaptations occur within the heart after a period of strength/power training?

21) How is Cardiac Output calculated?

a) Stroke volume + heart rate = cardiac output

b) Stroke volume / heart rate = cardiac output

c) Stroke volume - heart rate = cardiac output

a) Vena cava

b) Pulmonary artery

c) Aorta

d) Pulmonary vein

a) AV node

b) SA node

c) AS node

d) SV node

a) right atrium

b) left atrium

c) head and body

d) lungs

a) Parasympathetic nerve

b) Sympathetic nerve

c) Purkinji fibres

d) Bundle of His

a) Inferior vena cava

b) Pulmonary vein

c) Pulmonary artery

d) Aorta

a) pH levels

b) Temperature

c) CO2 levels

d) Adrenaline

a) 60 bpm

b) 70 bpm

c) 80 bpm

d) 120 over 80 bpm

a) Parasympathetic nerve

b) Sympathetic nerve

c) Purkinji fibres

d) Bundle of His

a) Tricuspid

b) Bicuspid

c) Pulmonary (semi-lunar) valve

d) Aortic (semi-lunar valve

a) Hypertrophy of the cardiac cells in the left ventricle wall

b) Decrease in capillarisation

c) Increased chamber volume size

d) All of the above


Sports Science

Workshop Booklet


Notes


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