Different muscles and the movement they cause
- Sterno-cleido mastoid muscle- these muscles are on the front of the neck and allow the head to nod forwards.
- Deltoid- these are the shoulder muscles and raise the arms up and down.
- Pectorals- these are the body’s breast muscles. They cause a forward pushing action with the arms.
- Trapezius- these muscles are on the back of the neck and allow the head to face upward.
- Triceps-these muscles are on the upper back part of the arm. These muscles are relaxed when the arm is bent.
- Biceps- these muscles are on the upper front part of the arm. These muscles are contracted when the arm is bent.
The Cardiovascular System
In order for the body to stay alive, each of its cells must receive a continuous supply of food and oxygen. At the same time, carbon dioxide and other materials produced by the cells must be picked up for removal from the body. This process is continually maintained by the body's cardiovascular system. The cardiovascular system consists of the heart and blood vessels, which together maintain a continuous flow of blood through the body delivering oxygen and nutrients to and removing carbon dioxide and waste products from body.
The Respiratory system
The Respiratory system consists of the lungs, heart diaphragm, veins and arteries. It is the job of the respiratory system to take in oxygen, pass it round the body and bring back the waste product of carbon dioxide to be excreted.
Step 1
The diaphragm contracts, allowing the lungs to expand and take in air.
Step 2
The alveoli in the lungs take the oxygen to the arteries.
Step 3
The blood in the arteries exchanges the carbon dioxide in the haemoglobin for the oxygen.
Step 4
The heart uses four chambers to pump the blood through the arteries to the body.
Step 5
The oxygen is used to create energy and is exchanged in the body for carbon dioxide.
Step 6
The body pumps back the carbon dioxide through the veins.
Step 7
The bronchioles in the lungs take the carbon dioxide from the veins.
Step 8
The diaphragm relaxes and the lungs breathe out the carbon dioxide.
Effects of exercise on the body’s systems
Muscular system
Continuous use of the muscles during exercise will cause the body to grow more tendons so that the muscle can apply more force when in use.
Cardio vascular system
Continuous exercise will cause the Heart to beet faster in order to send oxygen and energy from food to all the cells of the body. The heart on its own is basically a muscle. Therefore continuous exercise will strengthen the so more blood can be pumped faster.
Respiratory system
Continuous exercise will cause the body to grow a wider surface are on the alveoli of the lungs. This will allow more oxygen to be taken in and the body will not have to resort to releasing lactic acid into the body causing stitches.
Lifestyle factors that can affect health and fitness.
The human body can take in many things in different ways, such as consumption, inhalation or injection into the bloodstream. Although many things can be taken in, not all are good for the body.
Consumption of food and drink.
The body needs to take in certain things in order for the body to work. This is kept in a delicate balance and too much of one substance and lack of the other can upset the human body.
The body uses the substances it consumes but a build up of some substances causes the body to store it. Fat for instance is a stored form of carbohydrates. It can be burned for later use when it is needed. A healthy body should consist of an approximation of 10% body fat. Too much will cause the body in areas of the body to expand so it can be stored. This causes extra weight for the body to carry and may slow the individual down and they are not able to burn fat fast enough to keep up with the demand.
A person must eat what is known as a balanced diet. A diet that consists of
Drugs
Drugs are chemicals that cause the body to act differently. The main purposes of drugs are to change the body’s state so it will react in a negative way towards a virus, bacteria, etc.
Some drugs however are taken irresponsibly so the body may achieve a state of thrill. These drugs are nearly always addictive and illegal. They can also damage the body physically and create physiological trauma.
Hygiene
Hygiene is the main way of preserving health. Maintaining proper hygiene is an essential element in maintaining good health and a physiological sense of well-being.
Exercise
The benefits of exercise go far beyond physical health. Regular exercise can also benefit psychological well being. Exercise can help reduce overall feelings of stress and tension. It also improves self-esteem. Recent studies have shown that exercising just 10 minutes a day can show positive benefits.
Fitness requirements in the uniformed public services
When applying for employment in the public services it is necessary to have reasonable fitness levels.
They host a range of physical activities in order to test all parts of the body.
The cardio vascular and respiratory tests consist of
- The Bleep test
- The 100m dash
- Stamina run
There are then a rang of tests in order to test muscular strength. These usually involve push up and sit up within a certain period of time.
Personal fitness plan
A personal fitness plan is a time tabled set of activities that will improve the body’s personal fitness. The Uniformed Public Services have fitness plans set for their employees so that they can maintain their physical fitness and improve.
The fitness plan below is one I have designed for myself.
I followed this fitness plan for six weeks and my records were as follows.
- 55 push ups in 2 minutes
- 63 sit ups in 2 minutes
- 26 seconds to run 200 metres
- 3minuits 30 seconds to cycle 1km
The other activities were for physiological health. Yoga helped circulation of the blood and allowed me to become very relaxed. Ti chi allowed me to practice balance and centring of the body.
Fitness test results