How the Body Works

How the Body Works

• Movement starts with the skeleton, which has 206 bones anchoring muscles and safeguarding internal organs
• 100 joints connects the bones with muscles

The Power

• The power to move comes from 640 muscles
• Muscles make up about half of body weight
• Movement is created by muscles pulling on the bones while they contract

The Engine

• About 5 litres of blood is continuously pumped around the body by the heart via blood vessels in the circulatory system
• Oxygen and nutrients are delivered by this blood to all parts of the body for proper organ and muscle function

The Energy

• Food is converted into chemical energy by the digestive system
• The respiratory system provides the oygen required for the complex metabolic process

The Control

• The brain, spinal cord, and the nervous system function as the command center for movement
• The brain's cortex plans movement, called the motor program, from a stimulus inside or outside the body

Physical Fitness

• Physical fitness in sport is the capacity to optimally meet physical demands, exceeding those of daily living

Physical Training

• Physical training is a structured routine of specialized steps
• These steps are performed by athletes to condition the body for enhanced performance

Benefits of Training

• Better performance is achieved through training
• Reduced fatigue during extended contests occurs through training
• Faster recovery after intense practice or competition is a result of training
• Muscle soreness reduction is a benefit of training
• Increased capability for prolonged and improved practice of technical and tactical skills
• Injury occurrences are reduced due to benefits of training
• Quicker injury recovery
• Enhanced concentration and mental fatigue prevention occurs through training
• Greater self-confidence due to knowing physical preparedness
• Increased enjoyment in playing due to better performance occurs, which increases winning, and reducing fatigue

Components of Physical Fitness

• Physical fitness comprises health-related and skill-related components
• Health-related fitness affect bodily systems
• Skill-related fitness concerns sports abilities
• Health-related fitness helps prevent disease
• Skill-related components relates to sports activites
• An acceptable level of health-related fitness is key to healthy lifestyles and can help reduce the risks of heart disease, low back pain, and obesity

Health Related Components

• Flexibility is the range of movement possible at various joints
• Flexibility is frequently overlooked when striving for optimal fitness
• Flexibility needs to be worked on as regularly as muscular endurance, strength and cardiovasuclar efficency
• Regularly moving through a joint's full range of motion prevents flexibility decreases

Cardiovascular Endurance

• Cardiovascular fitness measures the capacity of the heart, blood vessels, and lungs to supply muscles with oxygen and fuel
• Aerobic exercises are the best form of physical exercise for cardiovascular fitness
• Examples of aerobic exercise include swimming, jogging, and rope jumping
• A stress test on a treadmill or stationary bike is the most accurate cardiovascular fitness measurement

Muscular Strength

• The ability to apply maximal force against a resistance one time

Muscular Endurance

• The ability to repeat muscluar movement for an extended period

Body Composition

• Body composition is the ratio of fat to muscles, bone, and other tissues
• Too little or too much body fat can cause health problems
• Body fat can be measured using a skinfold caliper
• Body mass index (BMI) relates height and weight, but doesn't indicate fat presence

Skil Related Fitness Component

• Skill-related fitness depends on agility, speed, power, balance, coordination, and reaction time
• Exercises designed at improving the skill-related components of fitness help athletes move beyond the basic requirements of health

Power

• Power is a combination of speed and strength
• "Power athletes" are those who exert brute strength in short bursts

Agility

• Agility is the ability to move quickly and easily change direction

Balance

• Balance is the ability to adjust your body position to remain upright

Reaction Time

• Reaction time refers to how quickly you can respond to an external stimulus

Coordination

• Coordination is the body's ability to perform smooth and efficient movements

Speed

• Speed is the rate at which something moves
• Speed measures the distance an object in a period of time
• Higher speed requires high energy consumption and results in fatigue

Training Principles

• The best way to develop your physical fitness is to train the energy systems and muscles as similarly as possible to your sport

Overload Principle

• To improve fitness levels, athletes must demand more than what their bodies are used to

Progession Principle

• To steadily improve fitness levels, steadily increase physical demands to overload their systems

Diminishing Return Principle

• Fitness level improvements rapidly decline the fitter an athlete becomes

Variation Principle

• Training lightly after hard training days allows the body to recover
• Varying intensity and volume during training helps athletes achieve peak condition
• Regularly changing exercises prevents overstressing a part of the body and maintains interest

Reversibilitiy Principle

• When athletes halt training, hard-won fitness gains disappear

Individual differences Principles

• Every athlete is different and responds differently to the same activities

Moderation Principle

• Training is a slow, gradual process by which athletes are given time to progress

Six Decisions

• At the basic level, one must make following decisions: choice of exercise, order of exercises, intensity of exercise, volume of exercise, frequency of training, and length of the rest period

Anatomy of a workout

• Most coaches know the anatomy of a workout includes warm-up, train or practice skills, and cool down

Warm-Up

• Benefits of warming up include: increased body & tissue temperature, increased blood flow, increased heart rate, increase of energy release, increased speed reducing viscosity of joint fluids, and decreased risk of injury
• The warm-up has three phases: Aerobic warm-up, stretching and technical skill warm-up

Cool Down

• After a vigorous workout, cooling down for 10–15 minutes by light jogging, walking, and stretching decreases blood pooling, removes lactic acid, and reduces muscle soreness
• The cool-down has two phases: Aerobic phase and stretching phase

10 commmandments of streching

• Aerobic warm-up must occur before stretching
• Stretch daily or twice a day if especially tight
• Stretch within 10 minutes after workout to avoid sore muscles
• Only stretch to the edge of discomfort, but avoid pain
• Move into each stretch slowly and hold for 30 seconds
• Don't bounce to increase the stretching range

Six basic nutrients

• Six basics nutrients: Carbohydrates, proteins, fat, vitamins, minerals, and water

Carbohydrates

• Carbohydrates provide energy for muscles from starches and sugars
• The fiber in carbohydrates helps digestion and the control of fat and cholesterol
• Carbohydrates break down into glucose which the cells then use for energy

Proteins

• Protein develops new tissue and maintains existing tissue, including muscles, red blood cells, and hair
• Protein products essential enzymes, antibodies, and hormones
• Proteins function to build and repair tissues, produce enzymes and hormones, transport nutrients, support immune systems and provides energy

Fats

• Fat is a stored source of energy
• Fat from animals is saturated and contributes to cardiovascular disease and cancer
• Unsaturated and healthier fat can be consumed from plants
• Purposes of fat includes: energy storage, insulation and protection, hormone production, cell structure and absorption of vitamins
• The essential vitamins must be absorbed by dietary fats