phisical prep 1

Kimberley Mortimer

For this assignment I had to demonstrate my knowledge of how the body system works and how the body system can become more effective with training, as well as the effects exercise has upon the body. I did this by describe the muscular, skeletal, cardiovascular and respiratory system. I detailed both structure and function of systems and used diagrams to assist the description. Also I listed the short and long term benefits of exercise on the body, finally I explained the principles of training and give examples of each principal.

The Muscular system

The Muscular system is made up of hundreds of individual muscles attached to the skeleton. The strongest muscle is the Gluteus Maximus, the longest muscle is the Sartorius which runs from the hip to the knee.

Muscles are attached to your bones by tendons. The muscles don't work alone they work in groups, you have muscles that extend and muscles that flex. An extensor is a muscle that's allows a joint to straighten and a flexor is a muscle that causes a joint to bend.

You have two types of muscles, voluntary and involuntary. Voluntary muscles work only when you want them to work, Like your arms, you move them using your brain. Involuntary muscles work all by their self, like the heart.

Muscle exerts force by converting energy into tension and contraction. Muscles move and make us capable of a variety of actions by simply contracting and becoming shorter. Muscles pull but they cannot push. Muscles are made up of millions of filaments, which work together to produce motion in the body. All the muscles in the body are served by nerves, which link the muscle to the brain and spinal cord.

Our muscular system is made up with three types of muscles. Cardiac muscles, found only in the heart, power the action that pumps blood throughout the body. "Smooth" muscles which surround or are part of the internal organs. Both cardiac and smooth muscles are c involuntary muscles, because they cannot be consciously controlled. The third types of muscles are called "skeletal" muscles. These carry out voluntary movements and are what ache after exercise.

Muscular Diagrams

FRONT BACK

The cardiovascular system

The cardiovascular system consists of the heart and blood vessels. The heart is a specialized blood vessel that acts as a pump to circulate the blood. Blood circulates through a network of vessels throughout the body to provide individual cells with oxygen and nutrients and helps dispose of wastes. The heart pumps the blood around the blood vessels.

Functions of blood and circulation:

Circulates OXYGEN and removes Carbon Dioxide.
Provides cells with NUTRIENTS.
Removes the waste products
Protects the body against disease and infection.
Clotting stops bleeding after injury .
Transports HORMONES to target ...

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Functions of blood and circulation:

Circulates OXYGEN and removes Carbon Dioxide.
Provides cells with NUTRIENTS.
Removes the waste products
Protects the body against disease and infection.
Clotting stops bleeding after injury .
Transports HORMONES to target cells and organs.
Helps regulate body temperature.

The heart

The heart is a hollow muscular organ which beats over 100,000 times a day to pump blood around the body's blood vessels. The right side of the heart receives blood and sends it to the lungs to be oxygenated, while the left side receives oxygenated blood from the lungs and sends it out to the tissues of the body.

The heart has FOUR CHAMBERS, in the lower heart the right and left Ventricles, and in the upper heart the right and left Atria. In a normal heart beat the atria contract while the ventricles relax, then the ventricles contract while the atria relax. There are valves through which blood passes between ventricle and atrium, these close in such a way that blood does not backwash during the pauses between ventricular contractions.

The skeletal system

The Skeletal System serves many important functions; it provides the shape and form for our bodies in addition to supporting, protecting, allowing bodily movement, and storing minerals.

Our bones form a rigid framework to which the softer tissues and organs of the body are attached.

Vital organs are protected by the skeletal system. The brain is protected by the surrounding skull as the heart and lungs are protected by the rib cage.

Bodily movement is carried out by the interaction of the muscular and skeletal systems. For this reason, they are often grouped together as the muscular-skeletal system.

Blood cells are produced by the marrow located in some bones.

The human skeleton is divided into two distinct parts:

The axial skeleton consists of bones that form the axis of the body and support and protect the organs of the head, neck, and trunk.

The appendicular skeleton is composed of bones that anchor the appendages to the axial skeleton.

- arms, hands, forearms e.t.c
- feet, ankle ,thighs e.t.c
The Shoulder
The Pelvic --(the sacrum and coccyx are considered part of the vertebral column)

The respiratory system

The primary function of the respiratory system is to supply the blood with oxygen in order for the blood to deliver oxygen to all parts of the body. The respiratory system does this through breathing. When we breathe, we inhale oxygen and exhale carbon dioxide. This exchange of gases is the respiratory system's means of getting oxygen to the blood.

Respiration is achieved through the mouth, nose, trachea, lungs, and diaphragm. Oxygen enters the respiratory system through the mouth and the nose. The oxygen then passes through the larynx and the trachea which is a tube that enters the chest. In the chest, the trachea splits into two smaller tubes called the bronchi. Each bronchus then divides again forming the bronchial tubes. The bronchial tubes lead directly into the lungs where they divide into many smaller tubes which connect to tiny sacs called alveoli. The carbon dioxide follows the same path out of the lungs when you exhale.

The diaphragm's job is to help pump the carbon dioxide out of the lungs and pull the oxygen into the lungs. The diaphragm is a sheet of muscles that lies across the bottom of the chest cavity. As the diaphragm contracts and relaxes, breathing takes place. When the diaphragm contracts, oxygen is pulled into the lungs. When the diaphragm relaxes, carbon dioxide is pumped out of the lungs

Cardio vascular system

Long term

-The heart becomes stronger and larger as a result of exercise so it can pump more blood through the body with every beat and sustain its maximum level with less strain.

-The resting heart rate of those who exercise is slower because less effort is needed to pump blood.

- Can help reduce the risk of heart attacks.

- People who exercise have less chance of any heart disease.

- It is able to pump more blood per min.

Short term

-Heart rate increases due to the supply of oxygenated blood needed in the muscles

- The heart beats faster and pumps blood around the body faster.

-The heart also fills up with more blood and squeezes more blood out with each contraction.

- The Heart Rate, Stroke Vol., Cardiac Output, and Blood Pressure all increase during exercise.

- People taking part in exercise go red because the Veins carrying warm blood back to the heart divert the blood nearer the skins surface to release heat.

Skeletal system

Long term

-The bones will grow stronger to keep up with the increased strain of the exercise

- The size of the bones increase

- The condition of the bones are improved

- Tendons, ligaments become stronger

- The ability of the skeletal system to withstand stress is improved

Short term

- Pressure is applied to joints when exercising

- Ligaments and tendons come under pressure

-the bones suffer general wear and tare through exercising

Muscular system

Long term

- Muscles get bigger, depending on the activity you do.

- The muscles become more flexible.

- The muscles can stretch further without causing injury

- The muscles become more efficient at exchanging materials. (O2 and CO2).

- The muscle use oxygen more efficiently, which means they can contract for longer and do more work.

Short term

- Muscles contract and squeeze the veins which helps the blood back to the heart.

- The heart which is a muscle beats faster.

- Adrenaline is released, which causes the muscles to burn up more Oxygen.

- The muscles need more oxygenated blood

Respiratory system

Long term

-The intercostal muscles and the diaphragm become stronger, which increases the size of the lung capacity.

- There is an increase in size of capillary networks around the Alveoli, which means increased blood supply and more efficient Gas Exchange.

- This allows greater Gas Exchange with each breath

Short term

-breathing gets heavier because of the need for oxygenated blood

- The body needs much more Oxygen

- More Carbon Dioxide is produced which is the waste product, which blood carries back to the lungs to be exhaled.

- Body heat increases which is released through sweating.

- Because the body needs more blood to carry more Oxygen and waste products the blood is diverted from parts of the body that don’t require it for example the blood in the stomach is reduced.

Training principals

Overload

This is the type of word that puts a lot of people off fitness training. It implies straining muscles, blood vessels popping out, and pain. When actually, overload just means doing a little more work over time, as you get stronger. Running two miles every three days is fine to maintain a level of healthy fitness. If you were a competitive runner, however, you would need to add more distance (adding in duration) as you trained, or decrease the speed of your set distance (adding in intensity) as you progress. To build more muscles in the arms, you would have to keep increasing the amount of weight (intensity) or the number of repetitions ( ) to progress.

Progression

This is closely related to overload. It simply means increasing the overload over a period of time-not all at once. It would be ridiculous to expect a person who has not been doing any exercise to run 10 miles on their first day. However, it is generally accepted that if a person starts out running a mile each day, they can progress by increasing the distance or decreasing their time. Progression seems to happen naturally as your exercises feel easier over time - you will probably seek out more of a challenge by increasing the intensity, duration and frequency of the exercises. If you don't do this, you will probably get bored very quickly.

Specificity

A runner does not train the same way as a shot putter. If you are training for a particular position in a particular sport, you need to consider what muscles and types of fitness are emphasised in your activity. If you aren't training for a particular sport, then you need to consider your height, weight, gender, body shape, and goals before you choose a training program. If you are training to lose weight, you should emphasise more activities with some moderate strength training. If you want to "pump up" your muscles, then you will probably spend most of your session lifting weights.

Reversibility

"If you don't use it, you lose it". The main tenet of reversibility. Any athlete training after time off caused by injury knows that he cannot pick up exactly where he left off. Unfortunately, the body seems to lose muscle much more quickly than it is gained.