Respiratory System PASS Notes PDF
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These notes describe the respiratory system, including its components such as lungs, trachea, and bronchioles, and their functions. They also discuss the muscles of respiration. This document is helpful for understanding the respiratory system.
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PASS Notes Respiratory System xygen is essential to keep the cells of the body in working order. O CO² is a waste product that is harmful to the body if it accumulates in the body. A constant flow of oxygen is critical in keeping the body’s cells working. →Parts of the R...
PASS Notes Respiratory System xygen is essential to keep the cells of the body in working order. O CO² is a waste product that is harmful to the body if it accumulates in the body. A constant flow of oxygen is critical in keeping the body’s cells working. →Parts of the Respiratory system TheAirways: Includes the nose, mouth, pharynx, larynx, trachea, bronchi and bronchioles which work as tunnels to transport air to the lungs. TheLungs: Facilitate diffusion of oxygen into the bloodstream and receive carbon dioxide from blood. Muscles of Respiration: Includes the diaphragm whichcontracts to draw air in through the nose/mouth and relaxes to push carbon dioxide out. Component Structure Function Lungs * A pair of organs in the chest xpand and contract to supply E * Each has an upper, middle and oxygen and rid the body of carbon lower lobe dioxide through gas exchange. * They are protected by the ribcage Bronchioles * The smaller passages that divide rovides smaller, divided air P off from the bronchi passages that connect the bronchi to millions of alveoli Trachea * Made up of about 20 C-shaped rovides structure that enables air P rings of cartilage that keeps the to be transported from the larynx windpipe open to the bronchi Alveoli * Millions of microscopic air sacs llow for the exchange of oxygen A located in the lungs and carbon dioxide to and from the blood supply Bronchi * Two tubes arries air from the trachea to the C * Branch off the trachea bronchioles in both the lungs * Has cartilage rings that keep it open outh, Nose and M * Bone and cartilage that lead to the T o warm, filter and moisten the Naval Cavity pharynx incoming air Component Structure Function Pharynx * The part of the throat starting at For the digestive system, the * the nose and finishing at the voice muscular walls enable swallowing box (larynx) * For the respiratory system, it * It is part of both the respiratory provides the link for air to travel to and digestive systems the trachea Cilia * Hair-like structures found in the elps us to keep airways clean of H respiratory tract dirt and mucus. Larynx * Made up of cartilage, Keeps food and drink out of the * muscles,membranes, mucous airway during swallowing, membrane and ligaments preventing choking (with the help * It contains vocal cords of epiglottis) * Manages airflow when breathing and coughing * Manages the tone and pitch of the voice →How do we breathe? The respiratory system relies on the skeletal system system and muscular system to perform the function of breathing. Lungs are attached to ribs by suction Diaphragm is a round sheet of muscle that encloses the bottom of the rib-cage When inhaling, your diaphragm contracts and moves downward which allows the space to increase, helping your lungs expand into it. When we exhale, your diaphragm and ribs relax, this makes the space once available now too small so then it causes your lungs to deflate (like how a balloon does). Exchange of Gas: During inspiration (breathing in), the alveoli receive air HIGH OXYGEN (O2) and LOW in CARBON DIOXIDE (CO2). At the same time, blood arrives at the alveoli which is HIGH in CO2 and LOW in O2. - This creates a pressure difference allowing O2 to move from the alveoli to the blood, and CO2 to move from the blood to alveoli. →Cycle of Breathing 1. Impulse is sent from the brain 2. Impulse is received by muscles of the ribs and chest 3. Muscles of the ribs and chest contract 4. Ribs are pulled upwards and outwards 5. Air rushes into the lungs →Contribution to Efficient Movement Thepartnershipof therespiratorysystem andcirculatorysystem is essential in delivering oxygenaround the body. This is important for physical activity as itkeepsthe body functioningand allows the muscles to work efficiently. Oxygenenablescell functionwhich ultimatelygeneratesenergyfor muscles to contract(without which movement would not occur) When energy is created in these cells, wastes such ascarbon dioxideare also created. Thesewastesneed to beexpelledfrom the body via therespiratorysystem. Endurance sports rely onoxygentosustain the long-termeffortandenergyrequired in these events. Themoreoxygen the body canconsume and uptake, thegreatest level of energy production, resulting inimprovedperformance. Enduranceperformance ultimatelydependson the body’sability to take in oxygen, transport it to the muscles, use it and remove the carbon dioxide. →VO2 Max V O2 Max stands forMaximal Oxygen Intake, which istheability of the bodyto use oxygen efficiently. It can be used as anindicationof fitness levelsas thehigheryour VO2 max score, means thefitteryou are. ardiovascular System C The cardiovascular system, also known as the circulatory system, plays a crucial role in maintaining the body’s overall function and wellbeing. → Cardio = Heart → Vascular = Blood Vessels → Circulatory = Movement around the body →Role of the Cardiovascular System R espiration: delivers oxygen to the cells and removescarbon dioxide from them. Nutrient Transportation: carries digested food substancesto the cells of the body. Waste Removal: disposal of waste products and poisonsthat would harm the body if they accumulated. Immunity: helps protect the body from disease. Cellular Communication: provides a mode of transportfor hormones. Thermoregulation: transports heat to warm and coolthe body. Stabilises body temperature. →Major Components of the Cardiovascular System 1. THE HEART - Major muscle controlling the system The heart is an involuntary and cardiac muscle. Approximately the size of a fist and lies beneath the sternum, slightly to the left. The heart pumps (contracts), pushing theoxygenatedbloodaround the bodyin order to deliver oxygen, essential nutrientsandremove waste. The heart pumps (contracts), pushing thedeoxygenatedbloodto thelungs tore- oxygenatethe blood and remove carbon dioxidefrom the blood. 2. BLOOD VESSELS Blood vessels are a network of tubes that carry blood to and from the heart, and all parts of the body. There are three main types of blood vessels; arteries, veins and capillaries → The Arteries - Carrying blood away from the heart ^ From the heart to the lungs (PULMONARY ARTERY) ^ From the heart to the muscles and organs of the body (AORTA and ARTERIES) H ave thick, muscular walls that contract to keep the blood moving. Need to withstand high pressure from the heart. → Veins - Carries the blood to the heart ^ From the organs of the body to the heart (VEINS and VENA CAVA) ^ From the lungs to the heart (PULMONARY VEIN) Not as muscular as arteries, making the walls thinner. Contain valves which stop the blood from flowing backwards. → Capillaries - Deliver nutrients and oxygen to the cells Remove waste products such as carbon dioxide. They are the connection between the arteries and veins. Extremely tiny and thin in order to allow this transfer. 3. THE BLOOD - performs a wide variety of functions in the body. Circulates through the cardiovascular system, carrying oxygen, nutrients, hormones, immune cells and waste products. The four key parts of the blood are Red Blood Cells, White Blood Cells, Plasma and Platelets. For movement, blood is needed to transport energy and oxygen around the body and remove. Red Blood Cells (erythrocytes) - Carry the oxygenfrom the lungs to all tissues and organs → in the body. Contains a substance calledHAEMOGLOBIN. The oxygen attaches to the haemoglobin in order for it to be transported to the organs of the body where it is released into the tissues. →White Blood Cells (leukocytes) - Form part of theimmune system. White blood cells help fight infections in the body. They identify unwanted/unfamiliar cells in the body (e.g. bacteria, viruses) and attack them. Plasma (a liquid portion) - carries nutrients, hormones and waste products throughout the → body. Is a yellow-ish liquid component of blood Plasma helps with the exchange of gases, nutrients and waste products between the blood and body tissues through the capillaries. →Platelets (thrombocytes) - carried in the plasma. They are small cells with no nucleus. When a blood vessel is damaged, platelets gather at the site, forming a plug (scab) to stop excessive bleeding and blood loss. Component Role in functioning of the Heart Ventricles ight ventricle: collects and pumps blood through the pulmonary R arteries eft ventricle: Oxygen rich blood enters through the left side and L is pumped through the aorta to the body to supply tissues with oxygen Atrium ight atrium: receives oxygen-poor blood from the body and R pumps it to the right ventricle eft atrium: receives oxygen-rich blood from the lungs and L pumps it to the left ventricle Valves S eparates chambers on each side Keeps blood moving the RIGHT way Four in the heart →The Hearts Contribution to Movement 1. Blood Pressure - Blood pressure is the amount of force on the artery walls caused by pumping blood around the body through blood vessels 2. Heart Rate - Trains your body to move oxygen and blood to your muscles more efficiently, burning more calories 3. Stroke Volume - Increases stroke volume to deliver more oxygen and nutrients to muscles, supporting better performance and endurance 4. Cardiac Output - Your heart typically beats faster so that more blood gets out to your body, providing more oxygen when exercising 5. Oxygen Delivery - The heart extracts 60% of the blood's oxygen. The heart pumps oxygen-rich blood out to your body.The heart pumps faster to get more oxygen to the muscles during exercise. →10 Factors that affect your Heart and Pulse Rate 1. Illness → change in your heart rate can occur 2. Emotional Stress → releases hormones, heart beats faster 3. Exercise → increased heart rate 4. Breathing → heart rate tends to slow down during breath in 5. Medication → some may increase it, others calm and slow it 6. Body Temperature → heart rate quicken to cool or warm you up 7. Glycogen Levels → lower levels = fatigue, heart rate increases for energy levels 8. Cardiovascular Disease → muscle damage = decreasing or quickening pulse 9. Dehydration → Blood thickens and waste clogs bloodstream, hart works harder to flush waste out 10.Pressure → increased pressure causes blood pressure to change, heart often slows in response Skeletal System he structure of the skeletal system is vital in creating support, stability and mobility for the human T body. Made up of 206 bones and connective tissue (cartilage, ligaments and tendons). →Role of Skeletal System: Support- The skeleton provides the framework whichsupports the body, allowing humans to maintain their shape. 206 bones, connected by joints, provide a frame Muscle Attachment- The bones provide an attachmentsurface of muscles, tendons and ligaments. Flat bones: large surface area, powerful muscles attach, long bones: levers. Movement- The skeleton provides leverage for a greaterrange of movements to occur. P rotection of Organs- Protects many vital organs, including brain, spine, lungs and heart. E.g sternum, ribs and scapula protect the heart Blood Cell Production- the skeleton contains redbone marrow which is responsible for generating blood cells. Bone marrow, platelets, red & white blood cells. Mineral Storage- Bones store materials, particularlycalcium and phosphorus, which are then used by the body. E.g calcium strengths bone and teeth. →The 2 Core Groups of the Human Skeleton: AxialSkeleton - Forms the central part of the bodyand protects the major organs. AppendicularSkeleton - Forms the upper and lowerlimbs, acts as framework for movement. →Types of Bones: Long Bone - Structure is dense, relatively large and longer than it is wide. - Function is to be a rigid rod for muscle attachment and facilitate a wide range of movement, large gross movements - Examples: Femur and Tibia (also radius, ulna, fibula, humerus) Short Bone - Is a small axis bone, and the same length and width. - Function is to facilitate stability and support with little movements, small, conscious and controlled movements. - Examples: Carpals and Tarsals Flat Bone - Structure: have a broad surface and are often thin, flat and curved. - Function is to protect the vital organs and act as an attachment for muscles. - Examples: Ribs, Sternum, Scapula and Cranium Irregular Bone - Have a unique and complex shape. - Has various structures depending on where it is located,offers protection to the body. - I.e Pelvis and Vertebrae → protects spinal cord Sesamoid Bone - Structure is small and often rounded, also embedded with tendons. - Function is to minimise friction, increase strength of associated muscles and also to support tendons from wear and tear. - Example: Patella →The Vertebral Column: Functions: Protect the spinal cord, support and stability of the body, movement, muscle and ligament attachment. The vertebral column is divided into 5 different regions: - Cervical spine:Located in the neck region, the cervicalspine consists of seven vertebrae (C1-C7). It supports the weight of the head and allows for a wide range of motion, including nodding and rotation of the head. - T horacic spine:The thoracic spine is situated inthe upper and mid-back region and comprises twelve vertebrae (T1-T12). The thoracic vertebrae articulate with the ribs, forming the thoracic cage that protects the heart and lungs. - L umbar spine:Positioned in the lower back, the lumbarspine consists of five vertebrae (L1-L5). The lumbar vertebrae are the largest and strongest of the spinal bones, providing stability and support for the body. - S acral spine:The sacral spine is located in the pelvisand consists of five fused vertebrae (S1-S5). The sacrum forms the posterior wall of the pelvis and articulates with the hip bones (ilium). - C occygeal spine:The coccygeal spine, also known asthe coccyx or tailbone, is composed of four fused vertebrae. It provides attachment for various muscles and ligaments and supports the weight of the body when sitting. * SIDE NOTE:The vertebrae in the cervical and lumbarregions are different sizes as the weight of the body is more heavily reliant on the lumbar vertebrae. The lumbar vertebrae are larger because they hold more body weight. It also needs to provide stability and support. The cervical vertebrae are smaller as they only need to hold the weight of the head. →Words to know: Ligaments= fibrous straps which hold bones together.They are tough and aim to limit your joins from moving too far Cartilage= a hard rubbery substance found in between2 bones joining. Aims to stop bones rubbing together during movement Tendon= a fibrous connective tissue which attachesmuscle to bone →Joints: A joint is the place where 2 or more bones meet Almost every bone in the body has formed at least one joint with another bone The purpose of joints is to provide movement and stability There are 3 types of joints: - Fibrous/immovable - Cartilaginous or slightly moveable - Synovial or freely moveable →Types of joints: Fibrous/immovable= Joints where no movement is possible,e.g. the bones of the skull. Bones held together by ligaments only. Cartilaginous or slightly moveable= Allow for small/limitedmovements as the bones compress slightly, e.g. between the vertebrae in the spine. Bones are connected by cartilage. Synovial or freely moveable= Main joints in the body,highly moveable, synovial capsule surrounds joints which hold fluid to lubricate the joint (knee), and has cartilage to protect the bones. Allow for maximum movement, e.g. knee, hip, shoulder, elbow, wrist, ankle joints. →Synovial Joints: Key Features: - They have a membrane that lines the outside of the joint and encloses fluid. - They contain synovial fluid which is within the joint capsule to absorb shock and reduce friction. - They rely on ligaments to hold the bones together and prevent dislocation. - They include cartilage which prevents the bones from rubbing together. →Synovial Joints - Types: Ball and Socket - Movements: Provide a wide range of movements in most directions. - Examples: Hips and Shoulders Hinge - Movements: Provides a forwards and backwards movement. - Examples: Elbows, Knees and Fingers Saddle - Movements: Provides movement forwards, backwards, side-to-side and circumduction. - Examples: Thumb Pivot - Movements: Allows for a rotation movement. - Examples: Neck, Forearm Condyloid - Movements: Similar to hinge joint, it provides movement forwards, backwards, side-to-side and circumduction. - Examples: Wrist Gliding/sliding - Movements: Produce a slight sliding movement - Examples: Between the vertebrae, between the wrist bones →Joint Movements: The movements that occur at the various joints in the body have specific names paired with actions. The muscles of the body will push and pull on the skeleton to produce these movements. →Examples of Joint Movements: Flexion and Extension - Flexion:Flexion means bending or decreasing the angleat a joint, e.g flexing at the elbow joint during the upward phase of a bicep curl. - Extension:Extension means straightening or increasingthe angle at a joint, e.g straightening the knee joint when kicking a ball. Adduction and Abduction: - Adduction:Adduction means moving a body parttowardsthe midline or centre of the body, e.g bringing the legs together at the hip joint during a star jump. - Abduction:Abduction means moving a body part awayfrom the midline of the body, e.g moving the legs apart from the hip joint during a star jump. Plantarflexion and Dorsiflexion: - Plantarflexion:Plantarflexion means moving the toesaway from the shin bone, e.g. pointing your toes towards the ground in ballet (ankle joint). - Dorsiflexion:Dorsiflexion means moving the toes towardsthe shin bone, e.g. pulling the toes towards the tibia when performing a hamstring stretch (ankle joint) Rotation and Circumduction: - Rotation:Rotation means turning or twisting a bonealong its axis, e.g. a pirouette in ballet dancing. - Circumduction:Circumduction means moving a jointin a circular motion, e.g. bowling during cricket (shoulder joint). Pronation and Supination: - P ronation:Pronation involves the rotation of the hand/forearm towards a ‘palm down’ position, e.g. reaching forwards during Freestyle stroke. - Supination:Supination involves the rotation of thehand/forearm towards a ‘palm up’ position, e.g. scooping up a ball in football. Term Definition Example natomical A person stands face forward, arms at the side, A Standing upright Position palms facing forward, feet pointing forward Medial Towards the midline of the body esrt lies medial to the H lungs nterior (or A urther to the front (in front of) F ternum is anterior to the S ventral) Anterior view = looking at the body from the front heart Lateral orward the side of the body (away from midline) F ungs lie lateral to the L Lateral view = looking at the body from the side heart osterior (or P urther to the back (in back of) F eart is posterior to the H dorsal) Posterior view = looking at the body from behind sternum Superior Toward the head (upper or above) eart is located superior to H the small intestine Inferior Toward the feet (lower or below) he small intestine in T located inferior to the heart Proximal Closer to axial body (toward the trunk) high is proximal to the T feet Distal Further from axial body (further from trunk) Foot is distal to the thigh Muscular System he structure of the muscular system includesmuscles,tendons and ligaments.These elements work T in coordination to facilitate voluntary and involuntary bodily movements. - VOLUNTARY MOVEMENT oluntary muscle movement refers to the conscious control we have over certain muscles in our body. V These muscles are also known as skeletal muscles because they are attached to our bones and help us with movements. They are under the control of our somatic nervous system, which allows us to perform various activities like walking, talking, writing, and dancing. ey Characteristics of Voluntary Muscle Movement: K 1. Conscious Control:We can consciously decide when to contract or relax these muscles. For example, when we want to raise our hand, we send a signal from our brain to the specific muscle groups involved, causing them to contract and move the hand. 2. Fatigability:Voluntary muscles can become fatiguedwhen used for extended periods without rest. They require adequate rest and recovery to function optimally. xamples of Voluntary Muscle Movement: E 1.Walking: The coordinated contraction and relaxationof various muscles in our legs and feet allow us to walk. 2.Speaking: The muscles involved in speech production,such as those in the tongue, lips, and vocal cords, are under voluntary control. 3.Writing: The precise movements of the muscles inour fingers, hands, and arms are responsible for writing. - INVOLUNTARY MOVEMENT I nvoluntary muscle movement refers to the movements that occur without our conscious control. These muscles are found in various organs and tissues throughout our body, including the digestive system, blood vessels, and respiratory system. They are controlled by the autonomic nervous system, which operates largely unconsciously. ey Characteristics of Involuntary Muscle Movement: K 1. Unconscious Control:Involuntary muscles are notunder our conscious control. They are regulated by the autonomic nervous system, which functions automatically and involuntarily. 2. Sustained Contractions:Involuntary muscles canmaintain contractions for prolonged periods, enabling them to perform vital functions continuously. xamples of Involuntary Muscle Movement: E 1.Heartbeat: The cardiac muscles in the heart contractand relax rhythmically without our conscious control, allowing the heart to pump blood throughout the body. 2.Digestion: The muscles in our digestive system,including the smooth muscles in the stomach and intestines, contract involuntarily to propel food along the digestive tract. 3.Breathing: The diaphragm and intercostal musclesresponsible for breathing operate involuntarily, adjusting the rhythm and depth of our breaths based on the body's needs. I t's important to note that while voluntary and involuntary muscle movements are distinct, some movements, like blinking or swallowing, involve both voluntary and involuntary muscle actions working together. →Types of muscles: Skeletal Muscle: These muscles are attached to the skeleton and cause movement as they contract and relax. They are generally under conscious control (VOLUNTARY MUSCLES). The specialised tissue that is attached to bones and allows movement. Together, skeletal muscles and bones are called the musculoskeletal system (locomotor system). Generally speaking, skeletal muscle is grouped into opposing pairs such as the biceps and triceps on the front and back of the upper arm. Skeletal muscles are under our conscious control, which is why they are voluntary muscles. Another term is striated muscles, since the tissue looks striated when viewed under a microscope. C ardiac Muscle: This type of muscle is located solely in the heart. The muscle specific to the heart. The heart contracts and relaxes without our conscious awareness. The muscle contracts and relaxes, causing the heart to beat. This movement is unconscious (INVOLUNTARY MUSCLE). S mooth Muscle: These muscles are located in the walls of the blood vessels and internal organs. Located in various internal structures including the digestive tract, uterus and blood vessels such as arteries. Smooth muscle is arranged in layered sheets that contract in waves along the length of the structure. Another common term is involuntary muscle, since the motion of smooth muscle happens without our conscious awareness. These muscles cannot be controlled (INVOLUNTARY MUSCLES). →What are skeletal muscles made of? Skeletal muscles are long and thin and contain fibres that are clustered together. Each fibre is about as thick as a hair but much stronger. The fibres slide over each other when the muscle contracts (shortens) and expands (lengthens). - THE ROLE OF THE MUSCULAR SYSTEM 1. L ocomotion, Balance and Posture:the muscular systemis primarily responsible for our ability to move. It also provides stability in our ability to balance and remain upright. 2. Absorption:the muscles help absorb shock during movementand activity that could otherwise damage the skeletal system. It also absorbs heat. 3. Breathing:our breathing is controlled by musclesworking together to pull air into the body and push it out through the nose and mouth. 4. Protection:The layers and layers of skeletal musclehelps provide a protective barrier for the internal organs, minimising shock and damage. 5. Digestion of Food:The muscles work to break downthe foods we eat and pass them through the body. - ALL ABOUT THE MUSCLES Research the following factors and understand how they contribute to muscle growth. Factor Contribution to Muscle Growth Genetics ★ Genetics can influence an individual's potential for muscle growth ★ While everyone can build muscle through proper training and nutrition, genetics can determine factors like muscle fiber composition and overall response to training Resistance Training ★ Resistance against muscle → putting muscles under strain Proper Nutrition ★ Eating properly → substantial meals, eating after training ★ Not eating too much of one thing → balanced nutritional intake ★ Fuels training → rip, tear and recovery, aids muscle growth ★ Caloric surplus → eating above calorie intake in order to grow muscle Progressive Overload ★ Progressively increasing workload in order to continue growth of muscles → increasing weight, number of times at gym, reps Rest and Recovery ★ Letting muscles rest → prevent injury; muscle tears or strains ★ Not exercising when injured ★ Aid recovery, prevent overworking Hydration ★ Water supports muscle growth ★ Water aids performance Training Variability ★ Changing up sets every couple of weeks → keeps training engaging and encourages individual to keep going ★ Different exercises work different areas → prevents plateauing onsistency and C ★ Staying consistent and patient to see progression → will not be Patience achieved instantly ★ Regular training and consistency ★ Balanced diet with protein which aids muscle growth →Origin and Insertion Origin= relatively the less moveable end of the musclethat is attached to the bone. It is the proximal end that is attached to the less movable bone. It has more muscle mass, it doesn’t move during muscle contraction. Insertion= is the more flexible end of a muscle thatis usually attached to the bone via tendons. It is the distal end that is attached to the more moveable bone. Less muscle mass, moves with muscle contraction. - MUSCLE MOVEMENT or movement to occur, the muscles need to work in partnership. This means most movements are F created by muscles working in pairs. TheAGONISTmuscleis the muscle that is causing the movement. TheANTAGONISTmuscle is the muscle thatrelaxes so that movement can occur. GONIST (causes movement) A The muscle that is contracting during movement. Agonist muscle is the prime mover. Muscle responsible for movement. Shortens when they contract. Pulling on the bones to which it is attached to cause a joint to move NTAGONIST A The muscle that is relaxing or lengthening during movement. Movement Joint Movement Agonist Muscle Antagonist Muscle icking a Soccer ball (forward K xtension and E Quadricep Hamstring movement/knee joint) plantarflexion alf raises (upward C Dorsiflexion Gastrocnemius Tibialis Anterior movement/ankle joint) erving a ball in tennis S lexion (at elbow F Bicep Tricep (downward movement/elbow joints) joint) →Four Characteristics of Muscles Fibres CONTRACTIBILITY = Ability of the muscle to shorten (contract) in length. EXTENSIBILITY = Ability of the muscle to lengthen (extend) in length. EXCITABILITY = Ability of the muscle to respond to a stimulus (from the brain). ELASTICITY = Ability of the muscle to return to its resting state after lengthening or shortening has occurred. →Fast Twitch and Slow Twitch Fibres very person has both fast-twitch and slow-twitch muscle fibres, but the proportion of each fibre type E that is present in each muscle tends to be genetic. Fast Twitch Slow Twitch - Fatigue rapidly - Fatigue slowly - Used for short, high-intensity efforts - Used for sustained, low-intensity efforts - Suited to speed/power - Suited to anything requiring endurance - Quick and powerful - Slow and sustainable - Anaerobic - Aerobic Muscle Contractions → When an impulse is sent from the brain to the muscle, the muscle will respond to the stimulus, causing contraction. 2 types of muscle contraction: - Isometric - Isotonic (Concentric and Eccentric) I sometric No change in muscle length. Muscle develops tension but there is no change in length Example: Wall sit, plank, pushing against a closed door Isotonic (1)Concentric: when the muscles shorten (2)Eccentric: when the muscles lengthen Example: (1) upward stage of bicep curl, (2) downward stage of bicep curl Energy System ey Terms K Energy→ The ability to do work or produce heat ATP→ A high-energy molecule that stores and providesenergy for cellular processes Energy systems→ The different pathways by which bodyproduces ATP for energy Aerobic energy system→ The energy system that utilisesoxygen to produce ATP, primarily used during low-intensity, long-duration exercises. Lactate threshold→ The energy systems that do notrequire oxygen to produce ATP and are used during high-intensity, and short-duration activities. Oxygen debt→ The additional oxygen required to restorethe body to its pre-exercise state after strenuous exercise, used to replenish ATP and clear metabolic byproducts. Fatigue→ A decline in muscle performance due to thedepletion of energy stores, accumulation of metabolic byproducts, or central nervous system fatigue. Recovery→ The period of rest and restoration followingexercise, used to replenish ATP and clear metabolic byproducts. VO2 Max→ Maximum energy consumption, indicating theindividuals maximal capacity to transport and utilise oxygen during exercise Glycogen→ The storage form of glucose in the musclesand liver, used as a fuel source during exercise Metabolism→ the chemical processes in the body thatconvert food into energy, including the breakdown of macronutrients for ATP production. VO2 (oxygen consumption)→ The rate at which oxygenis consumed by the body during exercise, reflecting the intensity and efficiency of energy production Anaerobic threshold→ The point at which the energydemands of exercise exceed the capacity of the aerobic energy system, leading to a greater reliance on anaerobic energy systems. Three Energy Systems: 1. ATP/PC System 2. Lactic Acid pathway 3. Aerobic pathway ATP/CP SYSTEM ACTIC ACID L AEROBIC SYSTEM SYSTEM FUEL SOURCE Creatine phosphate (CP) G lycogen lycogen (carbs and G (carbohydrates) fats) and proteins DURATION 1 0-12 sec of 0 sec-3 min of 1 I ndefinite high-intensity high-intensity movement moderate-intensity movement movement FATIGUE epletion of CP D uilt-up lactic acid stops B o glycogen, lactic N supplies muscular contractions acid, dehydration, psychological BY-PRODUCT Heat actic acid → sore L arbon dioxide C muscles (breathing out) and water (sweat) RECOVERY 2min 30min-2hrs 2-3 days PATHWAY Anaerobic (no oxygen) Anaerobic (no oxygen) Aerobic (oxygen) EXAMPLE Discus 400m sprint Triathlon hey say ‘you are what you eat’. This suggests that what you put into your body is what you will get out T of it. If you eat healthy foods you will look and feel much better. You will also have more energy to engage in physical activity, play sports and enjoy life. hen you exercise you use up more energy than when you are resting. Energy comes into the body in W the form offood and drink. Energy comes from foodsthatcontain carbohydrates, proteins and fats. arbohydrates are the body’s main source of energy.They are broken down intoglucose, which C is then used by the body's cells to produce energy. However, not all carbohydrates are the same when it comes to how quickly they are broken down and their impact on blood sugar levels. The glycemic index (GI) is a scale that ranks carbohydrates based on how quickly they raise blood sugar levels compared to a reference food, usually glucose or white bread. High GI foods are those that are quickly digested and absorbed, causing a rapid increase in blood sugar levels. These foods provide aquick burstof energybut can lead to asubsequent dropin energy levels once the blood sugar spike subsides. n the other hand,low GI foods are digested and absorbedmore slowly, resulting in aslower O andmore sustainedrelease of glucose into the bloodstream.This leads to a more gradual rise in blood sugar levels andprovides longer-lastingenergy.Low GI foods are generally considered better for maintaining stable energy levels and overall health. xamples of high GI foods include white bread, white rice, sugary cereals, and processed snacks. E Examples of low GI foods include whole grains, legumes, fruits, and vegetables. It's important to note that theGIof a food can beinfluenced by variousfactors, such as cooking methods, ripeness, and processing. hoosinglow GI foodsas part of a balanced diet canhelpregulate blood sugar levels, provide sustained C energy, and contribute to overall health and well-being.However, it's also essential to consider other factors such as nutrient content, fibre, and overall dietary balance when making food choices. hen an athlete is playing sport or exercising, they need tobalance the amount of energy going W into their body with the amount of energy going out of it.The energy going in (via the food and drink) is calledenergy intake.The energy being usedup in the process of exercising is called energy expenditure.If your energy intake is morethan your energy expenditure, then you will put on weight. This is because you are not using the energy you are putting into your body, so yourbody stores it in the form of fat. Energy and movement Use the word bank to complete the following text. Some words might be used more than once e nergyglucoseATPkilojoulesfatsbasal metabolicrateglycolysiscarbohydratessugarglycogen strengthfatpastalowhigh stomachproteinexercisemusclesbreadtriglyceridesdairy products endurancepotatomoderateoxygenlipolysisbutterproteinfuelabsorptionoilcheesekidneys muscledigestionmeatoxygennuts The energy content of food is measured inkilojoules. person’sbasal metabolic rate(bmr) is the minimumamount ofkilojoulesthe body requires for it to A function and stay alive; any extra activity will need extraenergy. The three major nutrients found in food arecarbohydrates,fatsandprotein. They all work in different ways to help with the production ofATP. TP=energyfor the body (we will come back to thisa little later). First, let us take a closer A look at the three major nutrients. Carbohydrates - C arbohydratesare an ideal source offuelfor thebody, and are the main nutrient which fuel exerciseof moderate to high intensity. - C arbohydrates can be easily broken down intoglucose,a form ofsugarthat is easily used by the body. This breakdown of glucose is calledglycolysis. - A ny glucose not needed immediately gets stored in themusclesand the liver in the form of glycogen. Once these glycogen stores are filled up,any extra gets stored asfat. - EXAMPLE : In what types of foods will you find carbohydrates? (pasta,bread,potato,) Fats - Fats are the main source ofenergyfor long andlowtomoderateexercise, such as cycling. ats are not used initially when supplyingenergy,asoxygenis needed to break down fats; so it takes F time for fat to be converted intoenergy. oodshighin fat stay in thestomachfor a long periodof time and as such can become detrimental to F performance if consumed too close to competition. The majorenergycomponent from fats in the body istriglycerides, which aids in insulating the body. riglyceridesneed to be broken down, through a processcalledlipolysis, into glycerol and free fatty T acids to provideenergyfor activity. hese free fatty acids are then broken down intoglucose,which requiresoxygen. This process is also T known as oxidation. When the body is digestingfatsblood is needed, which can cause cramping and discomfort when performing. ost adults have enough storedfatin the form ofadipose tissue to fuel activity for hours or even days M as long as there is sufficientoxygento allow fatmetabolism to occur. In what types of foods will you find fats? (oil,butter,cheese) Proteins nder normal conditions, protein is not used to produceATP. However, during extreme conditions (for U example, starvation or prolonged exercise),proteinwill be used as afuelsource for ATP if all thefats andcarbohydrateshave been exhausted. I f protein was used asenergythis would stress thekidneysbecause they have to work harder to eliminate the by-products of thisproteinbreakdown.Proteins are primarily used for repairing and rebuildingmusclesused duringexercise. trengthathletes, such as weightlifters, requiremore protein thanenduranceathletes, such as S marathon runners, and the average adult due to the isolated muscle use. fterdigestionandabsorption, proteins are brokendown into amino acids and stored infat A around the body. In what types of foods will you find protein? (meat,dairy products,nuts) o, think of it like this – The engine (our muscles) and fuel (energy systems) move a car. No S fuel, no movement. The energy system (fuel) keeps the engine going (muscles). However, it is not quite as easy as filling up the car and driving – it is a little more complex than that. Role of ATP/CP System Notes: - ATP = Adenosine triphosphate - CP = creatine phosphate - Resynthesis: the process of ATP, multiplying every 6 seconds - Anaerobic system → no oxygen required - Fuel source is creatine phosphate → created in muscles - Energy system recovers after about 3 minutes - Used in sports requiring explosive power - Creatine phosphate is broken down to provide the energy required - One CP molecule produces one new ATP molecule - Benefits: CP is stored in the muscle so it is readily available to use No oxygen is required → system can get going quicker Simple reaction means that energy production can happen very quickly No negative by-products - Disadvantages: T here is only enough CP in the ,muscles to sustain this system for approximately 10-seconds of work The Three Energy Systems o enable human movement, the three energy systems come into play. These systems are T called the ATP-PC, lactic acid (also known as the glycolytic system) and the aerobic system. Summary of the Energy Systems 1. ATP-PC system: During the initial moments of intense exercise or activity, the body primarily relies on the ATP-PC system. The ATP-PC system utilises stored phosphocreatine (PC) in the muscles to rapidly regenerate ATP. This system provides immediate energy for short bursts of high-intensity activity. However, the ATP-PC system has limited stores and can only sustain activity for a few seconds to a maximum of 10-15 seconds. Movement examples:Discuss, shot put, kicking a ball,javelin 2. Lactic system: As the ATP-PC system depletes, the body shifts to the glycolytic system to continue supplying energy. The glycolytic system utilises stored glucose or glycogen (carbohydrates) to produce ATP. This process can occur in the absence of oxygen (anaerobic) and results in the production of lactic acid as a byproduct. The glycolytic system is predominant during activities lasting from around 30 seconds to a few minutes. However, it is less efficient in terms of ATP production compared to the ATP-PC system and can lead to fatigue due to the accumulation of lactic acid. Movement examples:400m sprint, weight lifting, longjump 3. Aerobic System: During prolonged or lower-intensity activities, the body relies on the aerobic system for energy production. The aerobic system uses oxygen to break down carbohydrates, fats, and proteins into ATP through a process called cellular respiration. This system is the most efficient in terms of ATP production, but it requires a constant supply of oxygen. T he aerobic system is the primary energy source for activities lasting more than a few minutes. It can sustain activity for a long duration but has a slower ATP production rate compared to the other systems. Movement examples:jogging, triathlon, marathon, anyendurance events emember, the body doesn't transition abruptly from one energy system to another. Instead, R there is a continuous interplay between these systems, with the contribution of each system depending on the demands of the activity. For example, in activities like interval training, there may be repeated shifts between the ATP-PC and glycolytic* systems. *Glycolytic means:lacticchange ACTIVITY sing the table written earlier as a guide let's see if you can describe how the energy system functions U during the following sports: 1 500m race (from start to finish) 1500m takes around 10 minutes to run. Because of this, it uses the aerobic system. The body uses glycogen to gain initial energy and will use fats and proteins as the exercise continues. The by-products of running the 1500m race includes carbon dioxide in the form of breathing out and water in the form of sweat. Due to it using the aerobic system, the recovery after a 1500m race would be 2-3 days. As it is an aerobic pathway, it requires oxygen. Playing tennis (for 30 minutes from start to finish) Playing tennis, or any other activity, for 30 minutes from start to finish is considered to use the aerobic system. The body uses glycogen from carbohydrates for energy at first, before using fats and proteins as the exercise continues. The by-products created after playing tennis for 30 minutes include carbon dioxide in the form of breathing out and water in the form of sweat. Due to it using the aerobic system, an individual's recovery would be 2-3 days. As it is an aerobic pathway, it requires oxygen. winging a golf club (once) S Swinging a golf club just once uses the ATP/CP system, as it is a short, quick, high-intensity movement. The body requires creatine phosphate (CP) for energy, and therefore needs 2 minutes to recover. DURATION IS KEY TO WHICH SYSTEM IS USED uring a soccer match, the body utilisesall threeenergy systemstosupport movementand D performance. Remember the energy systemsdo not workalone. t the beginning of the match or duringintense burstsof activity, such as a sprint or a quick change of A direction, the ATP-PC systemcomes into play. Forexample, when a player makes a sudden sprint to chase down the ball or execute a quick dribble past opponents, theATP-PCsystemrapidly supplies the required energy for these explosive movements. s the match progresses and players engage incontinuousrunning, passing, and defending, thelactic A systembecomes more prominent. This systembreaksdown stored glucose or glycogento provide ATP for sustained efforts. For instance, when players engage in repeated sprints, perform quick accelerations, or execute powerful shots on goal, thelactic systemcontributes to ATP production.However, it also leads to the accumulation of lactic acid, which maycontribute to muscle fatigue and a decrease in performance over time. hroughout the entire soccer match, theaerobic systemplays a crucial role in providing a T constant supply of ATP forendurance and continuousmovement. It utilisesoxygen to break downcarbohydrates, fats, and proteins, supportingthe energy demands ofjogging, running, and maintaining a consistent level of activity throughout the game.The aerobic system is especially vital during theless intense periodsofthe match, such as during slower jog-like movements or when players maintain their positions on the field. verall, the bodyseamlessly transitions between theseenergy systemsduring a soccer match, O with the ATP-PC system supporting explosive movements, the lactic system contributing to bursts of high-intensity actions, and the aerobic system providing sustained energy for endurance and continuous movement. The specific contribution of each energy system depends on factors such as the intensity of play, player positions, playing style, and individual fitness levels. Activity uscles and Their Energy Systems M What is the difference between a voluntary muscle and an involuntary muscle? Give an example of each. Involuntary muscles are ones we can’t control, such as heart, stomach muscles digesting and eyes blinking. It is any unconscious movement. Voluntary muscles are what we can control such as arms and legs. It is any movement that requires thoughts. hy do muscles contract? W When someone makes a conscious decision to move part of their body the brain sends a signal along the nerve cells which instructs the relevant muscle to contract. How is the amount of force produced determined? Depends on the amount of contraction. hat happens when the brain sends a signal to a muscle to contract? W It sets off thousands of chemical reactions. hat do these reactions release? W ATP efine ATP and describe its main function. D ATP stands for adenosine triphosphate. It is an energy system used to provide a short burst of energy to the muscles. hat are the two main muscle fibre types? W Fast- and slow-twitch fibres ive a sporting example for each of the muscle fibre types. Where would you expect to have a G high proportion of that particular muscle fibre? Fast-twitch fibres are usually found in sprinters. Slow-twitch fibres are used in marathon runners. ATP-PC System hat does the term anaerobic mean? W Does not require oxygen I n the description ATP-PC, what does PC stand for? Creatine phosphate here is CP stored? W In the muscles How many seconds of ATP-PC do the muscles store? 10-12 seconds hat type of activity uses the ATP-PC system? W Short burst of energy such as discuss actic Acid System L What is the name of this reaction? Lycosis What do you understand by the term ‘glycogen’? Breaks down into energy systems, ATP and Lactic Acid. tate a time span for this particular energy system. Give 4 examples of sports where the energy S for this activity is predominantly provided by this reaction. 10 seconds-3mins. Examples of sports where this energy is used include long jump, high jump, 400m sprint and weightlifting. erobic System A What does this reaction rely upon? Aerobic glycolysis tate a time span for this particular energy system. Give 4 examples of sports where the energy for this S activity is predominantly provided by this reaction. 3 minutes to an indefinite amount of time. Marathon, riding, swimming, medium to long distance running hat is the main fuel needed for Aerobic Glycolysis? W Food or oxygen?? Glycogen (carbs and fats) and proteins hat are the main waste products from this reaction? W Water and carbon dioxide hy does your heart rate and breathing rate increase whilst you are exercising aerobically? W They are working hard to pump greater volumes of blood and oxygen around the body SUMMARY System Summary/Key Notes Respiratory Cardiovascular Skeletal Muscular Energy
